Monday

PSC

First, for Strength.
Perform 1 Snatch Complex every 3′
for 15′
(x5)
—
Then, for Conditioning.
Complete for Time.
3/s Goblet Lunges (53#/35#)
5 Push-Ups
100m Run
(x10)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatches → Optional Goblet Squat Test *or* 5 Hang Muscle Snatch + 20” Plank
Advanced Progressions:
Hang Snatches → 2 Full @85%
Tier 2 → 62#/44#+ Full, pecs to deck

SPECIALTY CLASSES

SHRED: 12p, 6:30p

4 x 7’ Density Circuits
ODD
6 Power Lunge Jumps
4/s DB Snatch
6 Renegade Rows
4/s Rotational MB Slams
100m Run

EVEN
8 Tuck Jumps
6 Russian Twists
3/s Weighted Cossack Squats
5 Heavy RKB Swings
100m Row
—
500m Team Relay Finisher
In groups of 3, each person runs 500m.

Tuesday

PSC

First, for Structure.
1 Rope Pull to Reverse Drag
25 DB Punches
Perform 1 set every 5 minutes for 20 minutes.
(x4)
—
Then, for Conditioning.
LM Rotation
  A: 4/s Rotational Clean and Press
  B: 5/s Lawnmower Row
  C: 6 Kneeling Pec Press
8 Ring Rows
4/s Renegade Side Raises
5 Box Jumps
80m Farmer Walk
(x15′)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 →**OPTIONAL ROW TEST**

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

10:1
Hill Jump Rope Waves
Sit-Up Wall Balls
DB Suitcase DL + RDL Combo
KB Archer Rows
MB Slams
150m Run

Then, Dirty30 Until Last Person Finishes

MUSCLE: 6p

3×7 Front Squats @72.5% (RPE=6-8)
3×7 Deadlifts @72.5%  (RPE=6-8)
3×7/s DB Side Lunges
3×15 Standing KB Calf Raises (RPE= 7-9)

Wednesday

Restorative Yoga
8 pm – CP

PSC

In teams of 3, complete 6 total rounds of 4’ on’/2′ off.
Even:
5 Hang Power Cleans @ 60%
5 Plate GTO
Odd:
5 Push Press
3 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Even →5 DB Curl and Press
5 Goblet Squat
20 Jumping Jacks
Odd →5/s Renegade Row
5 Burpees

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Primary Lift:
5 x 1 Power Clean + Power Jerk
—
Secondary Lift:
3 x 2 Clean Pulls @ 110%
—
Then, for strength:
4 x 2 Overhead Squat @ 90%

SHRED: 12 pm

Complete 6 Rounds as fast as possible.
10 Calorie Row
8 BB Thrusters
6 Lateral OTB Burpees
6/3 Pull-Ups
8 V-Ups
150m Run

KETTLEBELL CORE: 5:30p

KB Skills
4/s 1-Arm Banded Swings
4/s FTF KB Snatch -OR- Swing to Snatch
4/s MB Roll-outs
(x12′)
—
Then.
A:
10 Double KB Rev Lunge
4 Halo>Squat>Curl
150m Row
(x10′)
—
B:
4/s Renegade Rows
3  MB Complex
4/s Pallof Extensions
100m Run
(x10′)

Thursday

PSC

First, for Strength.
5 Back Squat @ 60-80%
8 DB Bench Press
(x4)
Complete 1 set every 5 minutes for 20 minutes.
—
Then, for Structure.
5/s DB RDL
12 BB UH Grip Row
(x3)
5/s DB Snatch
5 OTB Squat Jumps
(x3)
—
Wait 3′, then finish with an 800m run AFAP.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44#
Or, 5 x 3131 Goblet Tempo Squats
Tier 2 →
RDL → 2 Legs
BB Row →Unloaded
DB Snatch → DB Muscle Snatch
Advanced Progressions:
Back Squats → 3@85%
Tier 2 →N/A

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Primary Lift:
5 x 1+2 Clean & Jerk
—
Secondary Lift:
3 x 3 Clean Pulls @ 100%
—
Then, for strength:
4 x 3 Overhead Squat @ 85%

MUSCLE: 5:30p

First,
4 Barbell Bench Press
6 Barbell Rows
(x4)
—
Second,
8 BTN Press
8 Chin Ups
(x3)
—
Last,
12 DB Side Raises
12 DB Bench Flys(internal torque)
12 KB Curls
(x3)

SHRED: 6pm

Complete 6 Rounds as fast as possible.
10 Calorie Row
8 BB Thrusters
6 Lateral OTB Burpees
6/3 Pull-Ups
8 V-Ups
150m Run

Friday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

First, for Mobility.
12′ Windmill Work
—
Then, for Conditioning in teams of 4.
A: 300m Row
B: 8 Burpee Pull-Ups
→ 8 Squat Jumps + 8 Pull-Ups if bar is too high
C: 12/s Same Side Plyo Lunge Jumps
D: 1 Barbell 21
(x21′)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

10:1
Hill Jump Rope Waves
Sit-Up Wall Balls
DB Suitcase DL + RDL Combo
KB Archer Rows
MB Slams
150m Run

Then, Dirty30 Until Last Person Finishes

Saturday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

Sunday

No Yoga 1/28
Open Gym/Phase 1 Testing 10a-12p @CP