Monday

PSC

First. For Strength
5 Back Squats @ 60-80%
8/s DB Bench Rows
*Every 4’ for 20’ (x5) *
—
Then. For Conditioning
w/a partner:
A1: 5 Chin-Ups
6 V-Ups
7 Cal Bike Sprint
A2: 4 Hell Trots
100m Row Sprint
B: Rest
(x13′)

Phase 1: Squat and Row Test Option
Adv: “Mr./Ms. Purple”

SPECIALTY CLASSES

PRIMAL:

First, in a 10’ EMOM.
4/s ½ Racked Forward Lunge + 2 Power Burpees
—
Then, with a Partner.
A: 10 OH KBS + 100m Run
B: 15”/s High Side Plank, then rest
(x12 Min)
—
Then, with a Partner.
100 Squat Jumps Total
B.U.A.N
When finished, 500m Run Together.

Tuesday

PSC

First. For Structure
5/s Tempo (3” Down) Bulgarian SS
5/s LM Hollow Body Press
20” Sand Bag Hold
*3-4 Rds in 15’*
—
Then. For PPB AP2
10:1 Burpees
100m Run
*Record Time*

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Squats + Side Plank DB Raises
Then, Run 200m
B: Rope Slam + DB Push Press
Then, 300m Row
C: 7 Hell Trots both Rounds
Then, 60 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p, 6p

 First,
6 3” Ecc Bench Press (build up to ~90% 10RM)
20 Bent Over Band Rows
(x5)
—
Then,
8/s SA DB Push Press
8 Pendlay Rows (control down)
(x4)
—
Last, For Max Reps
20” NTgr DB Bench
20” 1¼ Push-Ups
(xAMRAP)

Wednesday

PSC

First. 8:1
a)(1)Broad Jump+Rope Slams + Wall Balls
Then, 300m Run
—
First. 8:1
b)Goblet Lunge Jumps + KB/DB Archer Rows
Then, 300m Row
—
First. 8:1
c)Plate GTOs + Double Hollow Rocks
Then, 20 Cal Assault Bike
—
Optional Finisher:
w/a bud
100 total V-Ups
-trade equal reps with partner until you reach 100

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
3×3 Sots Press
—
Main Movement:
Clean + Jerk @90%
(x3-5)
—
Then, for strength:
4×2 Front Squats @90-95%

KETTLEBELL CORE: 5:30p

KB Skills
5’ Max Clean & Jerk
OR
5 Double KB Clean & Jerk
Hollow Rock Work
(x10’)
—
15’ EMOM
A: 10/s Renegade Stance Rope Hammers
B: 5 MB Slams + 5 MB Squeeze Squats
C: 5/s ½ Kneeling KB Swings
—
Then,
8 Double KB Rev Lunge
8 Hollow Rocks
8 DB Sword Snatch
8/s Rope Side Slams
20m Bear Crawl
100m Run
(x12′)

Thursday

PSC

First. For Strength.
25’ Of Snatches
*Work in sets of doubles, Hang or Full
—
Then. For Conditioning
10 DB Step Ups
8 Push Ups
6 Skaters
4/s Sprinter Crunches
80m Farmers Walk
(x12’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
3×3 Sots Press
—
Main Movement:
Clean + Jerk @90%
(x3-5)
—
Then, for strength:
4×2 Front Squats @90-95%

MUSCLE: 5:30p

First,
6 3” Ecc Front Squats (build up to ~90% 10RM)
(x5)
—
Then,
6/s Barbell Bulgarian SS
(x3)
—
Last, With a Pal
6 Manual GHR
15 DB Sit-Ups
(x4)

PRIMAL: 6pm

First, 3×7’’ Density Circuits
A:
10 BW Squats
10 Push-Ups
10” Hollow Hold
B.
200m Row
20” Plank
C.
5 Pull-Ups
5 Lunge Jumps
5 MB Slams
—
Then,
4x200m Sprint
Match rest to time it takes to sprint.

Friday

PSC

For PPB. AP3
500m Row
—
5/s Front Rack Rev Lunges (115#/75#)
6/3 Pull-Ups
(x3)
—
300m Run
—
15 RKBS (53#/35#)
15 BW Squats
(x3)
—
800m Run
*Record Time*

SPECIALTY CLASSES

PRIMAL: 6a

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Squats + Side Plank DB Raises
Then, Run 200m
B: Rope Slam + DB Push Press
Then, 300m Row
C: 7 Hell Trots both Rounds
Then, 60 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p

First,
6 3” Ecc Push Press (build up to ~90% 10RM)
(x5)
—
Then,
8 Close-Grip Bench (beat last week)
15 HK Band Face Pull
(x3)
—
Last, AMRAP
6 Ring Chin-Ups
8 Two DB Rows
10 UH Supine Rows

Saturday

PSC Crown Point

First. For 5’ AMRAP
5 GTO
6 OH Plate Curtsy Lunges
7 Push-Ups
—
Then. For 15’
3/s LM Squat to Press
4/s MB Plank Roll Outs
5/s DB Split Stance Curl
6/s H2H Swings
7 Cal Row
200m Run
—
Last.
60” Low Plank
(x5)

Sunday

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