Monday, 12/29

Daily Challenge: “Rendezvous”

First.
5 x 3 Front Squats
(x5 for beginners)

Then,
1 P360 KB Complex
100m Run
(x5)

Last,
20:5 Pushups
20:5 Sit-Ups
200m Row
Descendling Ladder in Reps of 5

 

P360 Strength & Olympic Weightlifting, 6 pm @ Crown Point
5 x 2 Front Squat

5 Barbell Loaded Squat Jumps
10 Banded Leg Extensions
(x5)

5 x 5 Muscle Cleans

Tuesday, 12/30

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Daily Challenge: “Double Dare”

Format: 4-Tier

First
5 x 5 Strict Pres

**Then,
6 x 12 RKB Swings

**Then,
5  x 30’ Weighted Plank

Last,
500m Sprint x 2

**Tiers 2 & 3 you will find a partner and rotate reps and weight with one another.

 

 

Wednesday, 12/31

No 7 or 7:30 pm classes

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Daily Challenge: “Layla”

Format: 4 x 6 min stations

Station A: 6 min.
300m Run
10 Heavy Goblet Squats

Station B: 6 min.  
Max Pull-Ups in sets of 5

Station C: 6 min.  
5 Goblet Side Lunges (total)
5 Ring Dips

Station D: 6 min.  
10 Barbell Curls
5/Direction KB Halos

Then,
30 Burpees A.F.A.P

 

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

10 hook swing-waiter squat-shotput swing (5R,5L)
10 one arm front rack rev lunge (5R,5L)

(x5)
50 snatch-push press (total)
20 Shoulder racked suitcase deadlift
(10R, 10L)
(x2)
Self paced light windmill work

Thursday, 1/1

9, 10, 11 am Classes @ Crown Point
9 – 12 pm Open Gym @ Mission Beach

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Daily Challenge: “Ronin”

Format: Partner Workout

First,
10 x 5 P360 Barbell Complex (each)

Then,
5 x 30 sec./side unilateral Farmer Holds

Friday, 1/2

Daily Challenge: “Derelict”

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Format: Split Option

PERFORMANCE:
5 x 3 Full Snatch
Then,
5 x 3 Hang Snatch

CONDITIONING:
25 Minutes
8 Alternating DB Snatch
15 Reverse Crunches
10 KB Rows
80m Run

Saturday, 1/3

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Daily Challenge: “Ferris Wheel”

Format: 6 Rounds

5/sd Single Leg MB Snatch and Slam
10 OH Barbell Rows
5 Butt Tap Barbell RDLs w/ 3-second pause at bottom
80m Waiter Walk
(x6)

Open Gym: 9 – 12 @ P360 Mission Beach

 

Sunday, 1/4

Yoga: 9 am @ Mission Beach

Open Gym: 9 – 12 pm @ Crown Point

P360 Speed: 9 am @ Kate Sessions Park

Format: Relay Run 
4 person ‘teams’
Person 1 starts at base of park – sprints to top of hill to person 2
Person 2 sprints straight away to person 3 @ base of 2nd hill
Person 3 sprints 2nd hill to person 4 at top
Person 4 jogs back to base of hill then begins next round of sprint
Repeat AMPAP in 30 minutes


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