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Open Gym:

  • 3 – 4 pm

Daily Challenge: “Rock Steady”

Format: 3 Tiers

Extended Warm Up: 3 Rounds

10 Light Goblet Squats

Tier 1: 5 Rounds

5 Deadlifts
10 KB Rows (both arms at same time)
30’ Side Plank

Tier 2: Break Up As Needed

50 OH KB Swings

Tier 3: Break Up As Needed

50 Pushups (optional weighted)

 

Notes:

  • Deadlifts were subbed for front squats following Monday’s aftermath of P360 Complex.  We felt it best to sub for something more involved in the posterior chain as to give the quads a break.
  • Hinge the hips on deadlifts, feel the tension in your hamstrings.  Not your lower back.
  • Similar set-up on KB rows, back flat to the floor.  Initiate the row with your scapulae.
  • On Tier 2 and Tier 3, think 10 – 15 reps at a time.

 

P360 Endurance: Quivara Road / Dana Landing

Format: Distance + Hills + Stairs
Location: Quivira Road / Dana Landing

Park on street @ Quivira Road toward Quivira Point (see map)

Format: 4 x 1 mile repeats (or AMRAP in 30 minutes)

Run trail from Quivira Point towards Dana Landing under Mission Bay bridge, follow trail up stairs and over bridge towards Ventura Cove, at the end of the bridge cut right to the Ventura Cove trail which will lead you back under the Mission Bay bridge towards Bonita Cove. Continue over bridge back to Quivira Point to recover. (*More detailed instructions will be illustrated and explained during class)

 

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