Monday

PSC

First. For Strength
5 Back Squats @ 60-80%
5×5” SA Neg. Bicep Curls
*Every 4’ for 20’ (x5) *
—
Then. For Conditioning
2×5’ Circuits.
A: 1 DB Complex
80m Run
—
B: 1 KB Complex
80m Run

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, for 5 Minutes.
Alternate between BW Squats, Push-Ups, Burpees.
—
Then, for 17 Minutes.
80m Farmer Walk
5/s BW Bulgarian Split Squats
10 Kneeling Rope Slams
10 Supine Row
200m Run / 15 Calorie AB rotation
—
Then, for 5 Minute Abs.
5/s Rotational Side Plank
6 Double Bikes
15 Forearm Flutters

Tuesday

PSC

First. For Structure

10-8-6-4-2
Sand Bag Lunges
Tempo Ring Dips
BB Ab Roll Outs
—
Then. With Intensity
10-8-6-4-2
Wall Balls
Ring Rows
Plate Flutter Kicks (per side)
Lunge Jumps
Row Cals

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, for 16 Minutes.
3/s Half Kneeling Landmine Press
5 Sandbag Squats
7 Double KB Sumo Deadlifts
9 DB Strict Press
150m Run – 150m Row alternation
—
Then,
10-8-6-4-2
½ Kneeling KB Press (split up reps per side)
Hollow Rocks
Get Up Front Lunge
Burpees

MUSCLE: 4:30p, 6p

First,
Bench Press:
10+ @75%
10 @65%
10+ @55%
10 Ring T-Raise w/ Scap Retraction
(x3)
—
Then,
8/s SA DB Strict Press
8 UH BB Row
(x4-5)
—
Last, DB Complex
8 DB Push-Ups (2s down)
10 Renegade Rows (2s down)
12 Floor Press (2s down)
(xAMRAP)

Wednesday

PSC

In teams of 3, complete the following in order. Total Reps for the team.

60 Pull Ups
500m Run
90 Moderately Heavy Renegade Rows
400m Run
120 Hollow Rocks
300m Run
120 Shoulder Taps
200m Run
90 Push-Ups
100m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
3×3 Sots Press
—
Main Movement:
Clean + Push Jerk + Jerk @ 80-85%
(x5)
—
Then, for strength:
4×3 Front Squats @80-90% 

KETTLEBELL CORE: 5:30p

KB Skills
5/s Rotational Clean + Snatch
5  DB Shuffle
(x10’)
—
15’ EMOM
A: 20/s ½ Kneeling Side Waves
B: 4/s MB Side Slams
C: 6 Clean & Jerk
—
4×2’ Circuits
Even:
2/s Rev Lunge + Halo
6 KB Toe Taps
2/s KB Snatch
Odd:
4 Renegade Rows
8 Russian Twists
16 Flutter Kicks

Thursday

PSC

First. For Strength.
2 Hang Snatches
*rest 20”*
2 Hang Snatches
8 KB Dead Bugs
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
5 Hang Power Clean and Push Jerk ~@50%
6 Plyo Skaters
100m Run
(x9’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
3×3 Sots Press
—
Main Movement:
Clean + Push Jerk + Jerk @ 80-85%
(x5)
—
Then, for strength:
4×3 Front Squats @80-90%

MUSCLE: 5:30p

First,
Front Squats
10+ @75%
10 @65%
10+ @55%
(x3)
—
Then,
8/s Barbell Bulgarian SS
(x3)
—
Last, With a Pal
5 Manual GHR
(x4)

PRIMAL: 6pm

Perform each complex for 5 minutes, followed by a 500m run, and then rest for three minutes. Perform (2) total rounds.

DB Complex
5 Renegade Rows
5 Front Squats
5 Curls
5 Jerks
5 Lunges

KB Complex
6 Deadlifts
6 Reverse Lunge
6 RKB Swing
15”/sd OH Hold

Bumper Complex
5/s Pull Through
30 OH Plate Flutter Kicks
5/s Side Lunge
8/s Lateral Hops

Friday

PSC

First. For Structure
8 UH Grip BB Rows
20” MB Adductor Crush
5 Broad Jumps
20” Easy Bike Ride
*~5 Rds in 20’*
—
Then. For Conditioning
1 Mile Run (KOTH in PB)
*For Time
—
Then. Recover. Mobilize.

SPECIALTY CLASSES

PRIMAL: 6a

First, for 16 Minutes.
3/s Half Kneeling Landmine Press
5 Sandbag Squats
7 Double KB Sumo Deadlifts
9 DB Strict Press
150m Run – 150m Row alternation
—
Then,
10-8-6-4-2
½ Kneeling KB Press (split up reps per side)
Hollow Rocks
Get Up Front Lunge
Burpees

MUSCLE: 4:30p

First,
Push Press
10+ @75%
10 @65%
10+ @55%
(x3)
—
Then,
8 Close-Grip Bench (beat last week)
6 Wtd Chins + Max Hold
*OR Max Chin-Up Hold + 10 LPD*
(x4-5)
—
Last,
12 Full Plate Front Raise
16 Plate Bus Drivers
20 Heavy DB Shrugs
(xAMRAP)

Saturday

PSC Crown Point

First,
Every 3’ for 21’
400m Run
10 Toes to Bar
(x7)
—
Last,
w/a Partner
100/80cal Bike
100 Partner Med Ball Sit Up

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP