Monday, 2/16

Daily Challenge: “Jumanji”

Format: Split Option

Strength & Growth
10 Back Squats @ 50%
10 DB Bench Press
10 KB Rows
(x8)

Fat Loss & Conditioning
10 Back Squats @ 30%
10 Pushups
30’ Rev Plank
10 Ring Rows
5 MB Slams
100m Run
(x30 minutes)

 

P360 Strength: 6p @ P360 Crown Point

P360 Strength focuses on total body power, strength and athleticism with a focus on Olympic and power lifts.  Developing skills with barbells as well as complimentary power and athleticism not found in Daily Challenge classes. Open for all skill levels.

8 Clean and Jerk @ 85%
Jerk twice after hang or full clean

8 Snatch @ 85%
OH Squat three times after the hang or full snatch

 

Tuesday, 2/17

**NEW** Open Gym: 9 am – 1 pm @ Mission Beach

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Daily Challenge: “Chutes & Ladders”

Format: 20 minute circuit + muscle finisher

20 Minutes
5/s DB Snatch or 5 Hang Snatch
10/s Bicycles
5 Box Jumps
80m Sprint
—-
Then,
6 x 8 Strict Barbell Press

**NEW** P360 Shred: 4:30, 5:30, 6:30 & 7:30 @ P360 Mission Beach

P360 Shred is an indoor boot camp style class, focusing on light and body weight interval training with an emphasis on fat loss, abs and butt.

Round 1: 60’/10’
Round 2: 50’/10’
Round 3: 40’/10’
Round 4: 30’/10

Wide Grip Planks
Side Lunge Pulses
Woodchoppers
Chevron Complex
Frozen L-Holds
Bicycles
3’ 1-Leg Frozen Glute Bridges
Pushup Pulses  

Wednesday, 2/18

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Daily Challenge: “Simon’s Quest”

Format: Partner Workout

9 Rounds with a partner. Back and forth between hang cleans and burpees.  Reps are inversely related.

Hang Cleans (135# / 85#)
10:8:6:4:2:4:6:8:10

Burpees
2:4:6:8:10:8:6:4:2

 

P360 Kettlebell, 5p & 6pm @ P360 Crown Point

P360 Kettlebells with Coach Robby uses only fitness’ most dynamic tool, the kettlebell.  30 – 45 minute classes develop strength, athleticism and fat loss.  Open for all levels.

OPTION 1 • Double espresso

A. 5 double front snatch
5 snatch
5 preacher squats
B. …
X5

A. 4 double push press
1 double jerk 10′ hold
B. …
X5

Cliffhanger press OR pistol grip press
(Self paced)

OPTION 2 • Single shot

A. 5 heavy goblet squats
10 heavy suitcase deadlifts (5/s)
B. …
X5

A. 5 1-arm swings
5 snatches
5 windmills
(complete one side, then the other)
B. …
X5

A. 10 bottoms up rev. lunges (total)
B. …
X4

 

**NEW** P360 Muscle, 7:30 pm @ P360 Mission Beach

P360 Muscle is slower-pace, higher-rep muscle growth class designed as a fusion between modern training and old school bodybuilding. Perfect for men and women looking to add functional muscle to their bodies without the “bodybuilder” look.  Open for all levels.

8 Rounds

5 Squat Lunges
10/s Level Curls
(x7)

10 Reverse Grip Barbell Curls
10 DB Bench
(x5)

Sets of 10 Bent Over Barbell Rows until time runs out

Yoga: 8p @ Crown Point

Thursday, 2/19

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Open Gym: 4p – 7p @ Crown Point
Daily Challenge: “Hog Wild”

Format: 3-Tier

First,
5/s DB Step Ups
5 Pull-Ups
8 Plank Kickouts w/ 3 second Pause
100m Row
(x20 min)

Then,
5 x 10 Barbell Row Curls

Last, Optional
5 x 30’ Upside Down DB Holds

**NEW** P360 Strength: 7 pm @ P360 Crown Point

P360 Strength focuses on total body power, strength and athleticism with a focus on Olympic and power lifts.  Developing skills with barbells as well as complimentary power and athleticism not found in Daily Challenge classes. Open for all skill levels.

P360 Strength
5 x 12 Deficit Deadlifts

5 x 5 Bench Press

5 x 5 Muscle Cleans
 

Friday, 2/20

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Daily Challenge: “Like a Glove!”

Format: 3-Tier

First,
5 x 3 Jerks (push or split)
(5 x 5 push press for beginners)

Then,
10 Ring Dips
5/s DB Lunge
20 Jumping Jack Presses
(x5)

Last,
300m Sprint x3 with a partner
 

Saturday, 2/21

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Open Gym: 9 – 12 @ P360 Mission Beach
Daily Challenge: “Hold the Line”

Format:  2 Phase Partner Workout

Phase A: 7 Rounds
Partner 1:
10 Light OH Grip Deadlifts
10 Pushups

Partner 2:
Holding a Plank

Phase B: 7 Rounds
Partner 1:
5 Chin-Ups
10 Reverse Crunches

Partner 2:
Holding a Reverse Plank

Sunday, 2/22

**NEW** Open Gym: 9 – 12 pm @ Crown Point

Yoga: 9 am @ Mission Beach

P360 Speed: 9 am @ Kate Sessions Park

Format: Hills on hills on hills
Tier 1: 12 minutes AMRAP

Run outer loop FAST (recover at park entrance / back to start)

Tier 2: Sprint bottom hill 8 minutes AMRAP
Recover 30 seconds @ base

Tier 3: Sprint top hill 8 minutes AMRAP
Recover 30 seconds @ base

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