Monday, 10/13

Daily Challenge: “Fright Night”

First,
5/s Barbell Lunges
5/s Piston Press
30′ Farmer Holds
(5x)

Then,
Push-up/Pull-up Ladder

Last,
3 x 300m Partner Relay

P360 Power Hour: 6 pm @ Crown Point

Drills

3rd Pull Cleans, 5 x 3 @ 60%

Movements

Clean & Jerk, 7 x 1
Paused Front Squats, 5 x 3

 

Tuesday, 10/14

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Daily Challenge: “Rolo”

First,
5×5 Sumo Deadlift

Then,
30’ Plank
5 Ring Dips w/ 2 sec pause @ bottom
80m Run
(x10 min)

Last,
50 RKB Swings

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach
450m run
20 DB Push Press
20 MB Slams
15 push ups
15/s Spidermen
450mRun
15 DB Push Press
15 MB Slams
10 Push up
10/s Spidermen
450m Run
10 Push Press
10/s MB slams
5 Push ups
5/s Spidermen

Wednesday, 10/15

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Daily Challenge: “Spring Cleaning”

Performance

The aim here is sustained volume, not as heavy as you can go.

A: 10 minute EMOM Hang Clean x 3 reps
B: 10 minute EMOM Touch n’ Go Clean and Jerk x 5 reps

Bill and Ted are working together.  Clock starts, Bill does his reps.  Ted then does his reps.  Bill has until the new minute starts again and then he goes again (if both Bill and Ted finish their set at 0:37, then they have 23 seconds until Ted goes again). This process repeats for the full 10 minutes.  This will be tiring.  Think 5 – 10 minutes rest between the completion of A and the start of B.

Fat Loss & Conditioning: 8 Rounds

5/s KB Goblet Lunges
20 Sit Ups
5 Burpees
200m Run
(x5)

Then,
2 x 800m Run

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

5 Thrusters
5 Windmills
5 Snatches
Right side, then left.
(x5)

10 H2H Swings
3 Bottoms Up Press (R,L)

50 tip toe goblet squats

Thursday, 10/16

Daily Challenge: “Mustang”

25 Minutes
8 Front Squats
8/s DB Bench Rows
80m Waiter Walk* / 80m Run rotation each round
—-
Then,
3 x Until failure extended arm DB Holds

 

P360 Endurance: Now Meeting at 5 pm @ P360 Each Week!

This Week: P360 Crown Point
Format: Distance Intervals, 24 minutes

Warm-Up: bridge run to Model Boat Pond
Main Workout:
5 minutes FAST / 2.5 minutes easy recovery run
4 minutes FAST / 2 minutes easy recovery run
3 minutes FAST / 1.5 minute easy recovery run
2 minutes FAST / 1 minute easy recovery run
1 minute FAST / 30 second easy recovery run


P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach

25 minutes 

100m x 2 Sled Sprints/Plank
24 clock lunges/Chevrons
45′ Wall Sit/ Burpees
150m Run/Push-Ups

Friday, 10/17

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Daily Challenge: “Ragnar”

Format: With a team of four, complete as many cycles as possible in the time allotted.

30 Minutes
A: 800m Run
B: 50 Sit-Ups
C: 500m Row
D: 30 Barbell Rows

 

Saturday, 10/11

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Daily Challenge: “Ante Up”

Format: With a partner, rotate for 5 minutes at each station.

Rounds: 2

Station 1
A: 100m Row
B: Max Goblet Squat Holds

Station 2
A: 20 Pushups
B: Max Reverse Plank

Station 3
A: 15 Chin-Ups
B: Max DB Prisoner Sit-Ups

 

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