Monday

PSC

First, for Structure.
3×10 DB Floor Press
—
First, 8′ EMOM
A: 2 Hell Trots
B: 7 Squat Jumps
—
Then,
A1: 5 Thrusters + 100m Run
A2: 15 BB Row + 150m Run
B: Rest
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 → Optional Row Test 
Advanced Progressions:
N/A

SPECIALTY CLASSES

SHRED: 12p, 6:30p

5×5’ Density Circuits

ODD
6 RKB Swings
6 Goblet Squat Cleans
4/s Rotational KB Deadlifts
5/s Lateral KB Hops
100m Run
EVEN
4/s DB Snatch
4/s High Plank DB Pull Throughs
5/s Russian Twists
6 Weighted Squat Jumps
100m Row
—-
Then, 4’ AMRAP
10 High Knees
10 Mountain Climbers
5 V-Ups

Tuesday

PSC

First, for Strength.
5 Deadlifts @ 60-80%**
5x 3131 Bent Over RD Raises
Complete 1 set every 5 minutes
for 20 minutes.
—
Then, for Conditioning.
10 Plyo Lunge Slams
7 Push-Ups
10 KB Figure 8s
50m Waiter Walk
(x12 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 →**OPTIONAL 5′ Goblet Squat TEST** or **10 KB Hinge Taps

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for 5’
4/s Plyo Lunge Jumps
Pushup + Renegade Row L/R (x3)
10/s Bicycle Crunches
–1’ Rest–
Then, for 15’
4/s 1-Arm LM Thruster
2 MB Slam Complex
4/s KB Archer Rows
4/s Plyo Skaters
5 Burpees
100m Run Every Other Round
–2’ Rest–
Then, in Teams of 3 for 8’
A: 200m Run
B: Max Mountain Climbers
C: Max BW Squats

MUSCLE: 6p

First,
5   Barbell Bench Press
9   Barbell Rows
(x4)
Second,
10/S LM Split Stance Press
7 Pull Ups
(x3)
Third
1   Barbell 21’s
12 Supine DB Tricep Ext
12 DB Flys
(x3)

Wednesday

No Restorative Yoga

PSC

First, for Strength.
5 Strict Press
5/s DB High Plank Pull Throughs
4/s Goblet Side Lunge
Complete 1 set every 5 minutes
for 20 minutes.
—
Then, for Conditioning. 
60 BW Squats
300m Row
40 BW Squats
300m Row
20 BW Squats

PROGRAM DEVIATIONS

Phase 1 Progressions:
Strict Press →DB

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First, for technique:
3 x 3 Hip Snatches @ 30-40%
—
Then:
2 x (1+1) Snatch High Pull + Snatch @ 70-85%
(x4)
—
Then, for strength:
3 x 6 High Bar Back Squats @ 60-70%

SHRED: 12 pm

First, 8’ EMOM
3 DB Thrusters
2/s Renegade Row
8 Mountain Climbers
—
Then, for 14’
3/s KB Curtsy Lunge
10 High Knees + 2 Burpees (x2)
7 MB Slams
5 Heavy RKB Swings
8/s KB Around the World
150m Run
—
Then, w/ a Partner
4x200m Sprint Rotations

KETTLEBELL CORE: 5:30p

KB Skills
1/s TGU Practice
4/s Figure 8’s -OR- Figure 8 with Squat
-Rest 45”-
—
KB Flow w/ a Partner
50” Work/ 60” Rest
A:  4 1-Arm Swings>2 Curtsy Lunges>2 Push Jerks
B:  Rest
(x12)
—
4/s Bear Stance Rows
4  KB Halos
4/s Spiderman Crunch
100m Run
(x10′)

Thursday

PSC

In Teams of 5:
A: 300m Run
B: 6 Wall Balls/15″ off
C: 1 Rope Pull & Drag
D: 5/s DB Bulgarian Split Squat (don’t repeat)
E: 30 Plate Carries /15″ off
(x30 Min)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First, for technique:
3 x 3 Hip Snatches @ 30-40%
—
Then:
2 x (1+1) Snatch High Pull + Snatch @ 70-85%
(x4)
—
Then, for strength:
3 x 6 High Bar Back Squats @ 60-70%

MUSCLE: 5:30p

3×9 Back Squats @67.5%
3×9 Barbell RDL
3×9/s Bulgarian Split Squats
3×14 KB Calf Raises

SHRED: 6pm

First, 8’ EMOM
3 DB Thrusters
2/s Renegade Row
8 Mountain Climbers
—
Then, for 14’
3/s KB Curtsy Lunge
10 High Knees + 2 Burpees (x2)
7 MB Slams
5 Heavy RKB Swings
8/s KB Around the World
150m Run
—
Then, w/ a Partner
4x200m Sprint Rotations

Friday

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

PSC

First, for Strength.
1 Hang Clean Complex @ 60-80%
6/s RDL Handoffs
Complete 1 set every 4 minutes
for 16 minutes.
—
Then, for Conditioning.
10-9-8-7-6
Plate GTO
Plyo Skaters (/sd)
Heavy Renegade Row (total)
Sit-Up Wall Balls
150m Run

Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44#
Tier 2 →**OPTIONAL ROW TEST**
Advanced Progressions:
2 Cleans @85%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 5’
4/s Plyo Lunge Jumps
Pushup + Renegade Row L/R (x3)
10/s Bicycle Crunches
–1’ Rest–
Then, for 15’
4/s 1-Arm LM Thruster
2 MB Slam Complex
4/s KB Archer Rows
4/s Plyo Skaters
5 Burpees
100m Run Every Other Round
–2’ Rest–
Then, in Teams of 3 for 8’
A: 200m Run
B: Max Mountain Climbers
C: Max BW Squats

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