Tuesday

Daily News and Notes:

*A friendly reminder that P360 is operating at our Pacific Beach location only this week. Additionally, class times will be much different than regular weeks to accommodate both a full lineup of Daily Challenges, as well as select specialty classes. Make sure to give the schedule a close look when signing up today.

Men’s 50 Hang Cleans + 800m Run

1. Steve Bonnano, 7:02
2. Noah Cosby, 7:18
3. Brett Marquis, 7:33
4. Joe Scharnweber, 7:45
5. Erik Stephenson, 7:49
6. Matty Dykes, 8:07
7. Bryan Pritz, 8:13
8. Pete Gross, 9:16
9. Jon Kropp, 9:28
10. Tom Jakobowski, 9:50

Women’s 50 Hang Cleans + 800m Run

1. Nicole Choi, 7:34
2. Viv Smith, 7:47
3. Amy Beaver, 8:08
4. Julianne Russell, 8:35
5. Corinne Ingham, 9:37
6. Stephanie Ross, 12:15
7. Marisa Elbers, 12:50
8. Sarah Noland, 13:15
9. Maddison Levine, 14:28

Today in 100 Words: Today, we have a “you-me” pace in Tier 1 as our method of the day for Rx’ing rest to work ratio. Once again, the idea is to force feed the maximum amount of productivity from the working portion, which in today’s case is probably a ~90”/90” ratio for the duration of the 25 minutes. Hold yourself accountable to your partner when the bell is in your hands. Do not go crazy on the height of the lateral hops. A simple bumper plate, metal plate or cone will do just fine.

Warm Up Focus: [PEC MINOR] The pec minor is an important, small muscle set that helps stabilize the scapula and assist in proper function of the scapula in overhead pressing. If it gets tight, it can pull the shoulders the forward and create a hunch.

DAILY CHALLENGE

“Golden Nugget”

In Teams of 2, 1 at a Time.
8 KB Squat Clean
20 Lateral Hops
100m Run
(x25 Min)
—
Rest 3’
—
Then, Partner Finisher.
100m Farmer Walk
150m Run
(x3 Each)

PROGRAM DEVIATIONS

Phase 1 Progressions:
KB Squat Clean  → Goblet Reverse Lunges

Advanced Development:
None →

SPECIALTY CLASSES

Shred: 7 am, 5 pm

13 Minutes
5/s High Plank Reach Through
12 Banded Kickouts
7/s Split Stance Curl & Press
150m Row

–Rest 2’–

13 Minutes
5-5-5 RKB Swings-Goblet Squat–RKB Swing
30 Banded High Knees
(x3)
300m Run after every completion of 3 rounds.

–Rest 2’–

13 Minutes
6 DB Push Jerk
6 Burpees
4/s Goblet Side Lunges

Olympic Weightlifting
12 pm (PB)

First:
2×8 Behind the Neck Press
2×5 Snatch Balance
—
Main Movement:
5×5 Hang Snatch
—
Then, in a Density Circuit:
5 T&G Split Jerks @ 50%
5 Heavy Goblet Squats
3 Chin-Ups
10 Power Strokes
(x12 Min)

Wednesday

Daily News and Notes:

*A friendly reminder that P360 is operating at our Pacific Beach location only this week. Additionally, class times will be much different than regular weeks to accommodate both a full lineup of Daily Challenges, as well as select specialty classes. Make sure to give the schedule a close look when signing up today.

Today in 100 Words: We continue to work on overhead progression and continue development in the behind the neck press for the high majority of folks who need help in the mobility of the overhead pressing position. Remember that speed is everything on the jerk. Weight should be in the heels before the dip is initiated. Toes out, knees out, slide the back down an imaginary wall. The drive is aggressive up to the toes as you extend the hips. On both split and push jerks, the feet should land at the exact same time as the elbows locking out. On your RDLs, keep the hips squared to the floor and point the back toe to the wall behind you, not straight down. Volume-based chin-up protocol once more so utilize those bands!

Warm Up Focus: [THORACIC]  The mid to upper back, a tight T-spine will hold us back in every overhead movement, as well as our front rack.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“El Cortez”

First, for Strength.
5 Push Jerk @ 50-75%
8/s Stagger Stance Deadlifts
(x4)
—
Then, for Muscle & Core.
12 Chin-Ups
8/s RDL
6 Paused Ring Rows
2/s TGU
(x up to 20 Min)

Alternative Tier 2 for Time:
2000m Row.
Every 500m, hop off and perform 5 lateral over-the-erg burpees and 10 OH KB Swings (53#/36#)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Turkish Get-Ups  → Turkish Sit-Ups

Advanced Development:
Push Jerk → 4×3 Split Jerk @ 80%

SPECIALTY CLASSES

Shred: 12 pm

First,
5 Minutes of Max Lunge Jumps. Plank every time your legs need rest.

–Rest 3’–

Partner Workout
A: 300m Run
B: Max Hell Trots + 10 V-Ups every time you need to set DBs down
(x25 Minutes)

–Rest 3’–

Then,
Trade Sets of 10 V-Ups back and forth for 5 minutes.

Muscle: 6 pm

Powerbuilding Circuit
12 Deadlifts @ 50%
8-8-8-8 Curls
Rest 90”
10 DB Bench → 10 DB Fly → TF Skullcrushers
30” Weighted Plank
Rest 90”
TF Straight Arm Band Pushdowns
(x40 Min)

Thursday

Daily News and Notes:

*A friendly reminder that P360 is operating at our Pacific Beach location only this week. Additionally, class times will be much different than regular weeks to accommodate both a full lineup of Daily Challenges, as well as select specialty classes. Make sure to give the schedule a close look when signing up today.

Men’s 2000m Row Medley

1. Ryan Booth, 10:47
2. Brogan Graham, 10:34
3. Matt Dykes, 10:51
4. Mark Niznik, 11:10
5. Justin Hancy, 11:12
6. Beck Wheeler, 11:27
7. Logan Bedford, 11:53
   Mike Burke, 11:53
8. Jonah Mullholland, 11:58
9. Ian Felicitas, 12:00

Women’s 2000m Row Relay

1. Ashley Geary, 11:58
2. Julianne Russell, 12:08
3. Anna Hollenhorst, 13:12
4. Corinne Ingham, 13:20
5. Marisa Elbers, 13:28
6. Jenn Ciofolo, 14:55
7. Shannon Gearing, 15:00
8. Sarah Crothers, 15:03
9. Farah Faure, 15:48
10. Shanen Cox, 16:51

Today in 100 Words: Today the focus will once more be on Density Circuits. Short, high intensity circuits with big, compound movements where we accrue lots of volume and load in a short time frame. There is no run today to provide you a period of “active rest”, so the onus will be on you to stay moving for all 12 minutes as best you can. On your DB snatches, make sure you straddle the DB directly over top of it, and pull straight up the midline of your body. Pay very close to attention to form on your barbell rows. We want to make sure we are flat in the back and hinged at the hips. If you cannot maintain this position, perform your rows on the bench with a single-arm DB.

Warm Up Focus: [ANTERIOR CORE]. The front abdominal wall is responsible for transfer of force and spinal stability. It must be strengthened.

DAILY CHALLENGE

“Excalibur”

12’ AMRAP
5/s DB Snatch
30 Mountain Climbers
60 Flutter Kicks
2 Pull-Ups
—
Rest 3’
—
12’ AMRAP
10 Barbell Row
5 High Plank Complex
5/s Goblet Split Squats
—
As little rest as possible. Grab a partner for finisher.
—
Finisher:
5 minutes of max OH KB Swings. Switch with partner when you tire.

PROGRAM DEVIATIONS

Phase 1 Progressions:
DB Snatch → DB Muscle Snatch
Barbell Row  → DB Rows on Bench
OH KB Swings → Russian

Advanced Development:
None →

SPECIALTY CLASSES

Shred: 6pm

First,
5 Minutes of Max Lunge Jumps. Plank every time your legs need rest.

–Rest 3’–

Partner Workout
A: 300m Run
B: Max Hell Trots + 10 V-Ups every time you need to set DBs down
(x25 Minutes)

–Rest 3’–

Then,
Trade Sets of 10 V-Ups back and forth for 5 minutes

Friday

Daily New and Notes:

*A friendly reminder that P360 is operating at our Pacific Beach location only this week. Additionally, class times will be much different than regular weeks to accommodate both a full lineup of Daily Challenges, as well as select specialty classes. Make sure to give the schedule a close look when signing up today.

Today in 100 Words: We should be applying a lot of our coaching the last two weeks into how we receive the barbell. Elbows should be high, pointed forward and catching it smoothly in rack position, not allowing the barbell to crash down upon us. Make sure to keep the barbell close to you on the descent, by tightening and contracting your lats. When the barbell drifts away from you, it forces you to have to jump outward to receive it, creating an inefficient rep. Turkish sit-ups are back on the menu, and a great builder of core stability and spinal safety. Continue to improve and develop your pistol squats to prevent injury by correcting unilateral imbalances, and strengthen the hamstrings.

Warm Up Focus: [POSTERIOR DELT]. The rear deltoid is a very important muscle to shoulder health. It is often overpowered by the trap in many movements, so it is rarely trained in the DC. Isolating it is important to our pressing and pulling function. On these movements, move slow and FEEL the rear delt working. It’s important we don’t shrug as we perform the pull-aparts. Shrugging = trap takes over.

DAILY CHALLENGE

“Flamingo”

First, for Strength.
5 Hang Power Clean @ 50-75%
5/s Pistol Squats
5/s Turkish Sit-Ups
(x5)
—
Then, for Conditioning.
800m Run
Rest 5’
(x2)
Record Average Time

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  → 5×5 Hang Muscle Clean
Pistol Squats → Pistol Taps to Bench

Advanced Development:
Hang Power Cleans  → 4×2 Cleans @ 85%

SPECIALTY CLASSES

Shred: 12 pm

First, for 15 Min.
8 MB Cleans & Press
12 Hill Jumps
5/s 1-Arm Rollout
Plyo Lunge Ladder
2 Burpees

–Rest 2’–

Then, for 10 Min.
10 Power Strokes
6/s Alt. 1-Arm KB Swings
5 Walkouts

–Rest 2’–

Partner Finisher
A: 10 Burpees
B: Max Plank
(x10 Min)

Mobility 
5:30 (PB)

Saturday

Daily New and Notes:

There are no Saturday classes.

…or Open Gym.

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

Merry Christmas! There is no yoga today.

Open Gym:

…or Open Gym.