Monday

PSC

First, for Strength.
5 Hang Power Snatch
Max Invasive Hollow Holds
Complete 1 set every 3 minutes for 15 minutes.
(x5)
—
Then, for Conditioning.
Complete “Triathlon” for PPB.
500m Row
500m Run
20 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatches → Optional Goblet Squat Test *or* 5 Hang Muscle Snatch + Hollow Hold
Advanced Progressions:
Hang Snatches → 2 Full @85%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 5’
5 RKB Swings
5 Goblet Squats
5/s Lateral KB Hopovers
5/s KB Around the World
—
Then, for 15’
4 Rope Slams + 10 Waves (x2)
4/s Rotational KB DL’s
8 High Knees + 2 Burpees (x2)
4/s Split Stance Curl + Press
100m Row
150m Run
—
Then, 5’ Abs
5 Tuck Jumps
5/s DB Russian Twists
5/s High Plank Pull Throughs

Tuesday

PSC

First, for Skill.

12’ of Split Jerk Practice not to exceed 50%.
—
Then, for Conditioning.
400m Run
50 Renegade Rows
30 Squat Jumps w/ Single Leg Landing
50 Wall Balls
75 Ring Rows
800m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 →**OPTIONAL ROW TEST**
Tier 2 →40 Reps of everything, 30 Squat Jumps

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 8’ EMOM
3 Burpees
4 Goblet Squats
5 Push-Ups
—
Then, for 11’
6 RKB Swings
4 Around the World Plate Hops
6 DB Thrusters
4 Burpees
3/6 Pull-Ups
100m Row
—
Finally, w/ a Partner
A: 150m Run
B: Max Plyo Lunge Jumps
(x4)

MUSCLE: 6p

3×6 Front Squats @75% (RPE=6-8)
3×6 Deadlifts @75%  (RPE=6-8)
3×6/s SandBag Lunges
3×12 Standing KB Calf Raises (RPE= 7-9)

Wednesday

Restorative Yoga
8 pm – CP

PSC

Complete the following PPB for time:
Aerobic Power 3 (AP 3)
500m Row
—
5/s Front Rack Reverse Lunges (115#/75#)
6/3 Pull-Ups
(x3)
—
300m Run
—
15 RKB Swings (53#/35#)
15 BW Squats
(x3)
—
800m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Rack Reverse Lunges →44#/26# Goblet Reverse Lunges 
53#/35# → 44#/26#

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Primary Lift:
Work up to 1 Clean + Jerk @ 90-100%
Then, drop 20% for 3×3.
—
Then, for strength:
4 x 2 Overhead Squat @ 90%

SHRED: 12 pm

5’ Circuits w/ a Partner (x2)
A: 8 Burpees
B: Max DB Muscle Snatch
—
A: 200m Run
B: Max Hell Trots
—
A: 6 RKB Swings + 3/s Lateral Hop Overs
B: Max KB Around the World
—
Then,
KOTH or Bridge Run

KETTLEBELL CORE: 5:30p

KB Skills
4 FTF Clean>Push Jerk
10” Hollow Hold/Hollow Tuck x2
-Rest 45”-
(x10′)
—
Then, For 10′
A:
4/s  Alternating KB Push Ups
4/s  DB Sword Snatch
4/s  Banded Side Plank Rows
100m Run
—
B:
4/s  Clean>Curtsy Lunge
4/s  1-Arm Swings
100m Row
—
Finisher with a Partner
A:  1-Arm Heavy KB Hold
B:  20m Bear Crawl
(x4)

Thursday

PSC

First, for Strength.
5 Back Squat @ 60-80%
10 DB Side Raise
(x4)
Complete 1 set every 5 minutes for 20 minutes.
—
Then, for PPB.
SE 4: 5’ Max Push-Ups
—
Then, for Conditioning.
w/ a Partner.
A: Max Plate Flutter Kicks
B: 100m Run
(x7 Min.)

PROGRAM DEVIATIONS

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

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Primary Lift:
Work up to 1 Clean + Jerk @ 90-100%
Then, drop 20% for 3×3.
—
Then, for strength:
4 x 2 Overhead Squat @ 90%

MUSCLE: 5:30p

First,
4 Barbell Strict Press
6 Pull-Ups
(x4)
—
Second,
8 DB Floor Press
8/ DB Bench Leaning Rows
(x3)
—
Giant Sets to finish
50 Banded Press Downs
50 Barbell Curls
50 Side Raises

SHRED: 6pm

5’ Circuits w/ a Partner (x2)
A: 8 Burpees
B: Max DB Muscle Snatch
—
A: 200m Run
B: Max Hell Trots
—
A: 6 RKB Swings + 3/s Lateral Hop Overs
B: Max KB Around the World
—
Then,
KOTH or Bridge Run

Friday

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

PSC

First,
1 Rope Pull and Drag
1 set every 5 minutes for 20 min.
(x4)
—
Then, complete the following for time.
30 H2H Swings
300m Run
30 Goblet Rev. Lunge
300m Run
15 Burpees
300m Run
53#/35#

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 8’ EMOM
3 Burpees
4 Goblet Squats
5 Push-Ups
—
Then, for 11’
6 RKB Swings
4 Around the World Plate Hops
6 DB Thrusters
4 Burpees
3/6 Pull-Ups
100m Row
—
Finally, w/ a Partner
A: 150m Run
B: Max Plyo Lunge Jumps
(x4)

Saturday

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

PSC

Sunday

Flow Yoga 9am @CP
Open Gym/Phase 1 Testing 10a-12p @CP
Community Workout 9am @PB

Community Workout
6 Total Rounds in Teams of 3
Rotate Off of “A”
A: 8 Burpees
B: Russian Twists w/ a Plate
C: Rest and encourage your partners
—
A: 5/s 1-arm DB Thrusters
B: Mt. Climbers
C: Rest and encourage your partners
—
A: 10 Plate GTOs
B: Goblet side lunges
C: Rest and encourage your partners
—
Finisher:
Group 300m RUN with a plank at the end
til everybody gets thru the door.