Monday, 1/26
Daily Challenge: “Gadget”
Format: 2-Tier
First,
5 x 3 Front Squats
(x5 for beginners)
—
Then,
5 Thrusters (95# / 65#)
5 Pushup to Chevron
80m Sprint
(x5)
Complete as fast as possible, go 100% all out
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.
Clean and Jerk Work
- 5 x 2 Full Clean and Jerk, working up to a 1r Max, OR
- 3 Hang Cleans + 3 jerks. 5 sets.
—
Snatch Work
- 5 x 2 Snatch, OR
- 5 x 3 Hang Snatch
Tuesday, 1/27
**NEW** Open Gym: 9 am – 1 pm @ Mission Beach
Daily Challenge: “Emerald City”
Format: Split Option
PERFORMANCE
5:4:3:2:1 Split Jerk
—
Then,
5×5 Weighted Pull-Ups*
5/s Explsoive 1-arm KB Split Squats
(x5)
FLC: 25 minutes non-stop
20 Very Light DB Lunges (10/s)
10 V-Ups
20 Spiderman Crunches (10/s)
5 MB Slams
20 Jumping Jack Presses
200m Row
**NEW** P360 Shred: 4:30, 5:30, 6:30 & 7:30 @ P360 Mission Beach
P360 Shred with Coach Ashley is an indoor boot camp style class, focusing on light and body weight interval training with an emphasis on fat loss, abs and butt.
25 Minutes – Rotate on Coach’s Cue
12-Movement Medley
Finisher
5×30 wall-sit
5×30 shoulder stretch
Wednesday, 1/28
Daily Challenge: “Chase”
Format: 2-Tier
First,
5 x 3 Hang Clean
(x5 for beginners)
—
Then,
3/s DB Snatch @ challenging weight
5 Squat Jumps
5 MB Slams
200m Run
(x5 as fast as possible)
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.
P360 Kettlebell
4 Bottoms up press (2R,2L)
(x5)
—
3 Double KB press
(x5)
—
10′ Double KB jerk hold
(x5)
—
2 Iron cross
(x5)
—
300m single bell farmers walk
(x2)
—
30 tip toe
**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
10 Heavy Deadlifts (either stance)
10 Drag Curls
20 Partner Leg Throws
(x6)
—
6 x 10 Wide Grip Barbell Rows
—
5 x 5 Negative Pushups
Yoga: 8p @ Crown Point
Thursday, 1/29
Open Gym: 4p – 7p @ Crown Point
Daily Challenge: “Gary Busey”
Format: (3) 6-minute max effort stations
6 Minutes
5/s Plate Hops
5 Burpees
100m Run
(Rest 3 minutes)
6 Minutes
Max Hell Trots
(Rest 3 minutes)
6 Minutes
In groups of 3
A: Sprint 300m
B: Moderate Weight Farmer Holds
C: Jumping Jacks until switch
**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.
5 x 3 Half Front Squats
—
3 or 5/s OH Lunges
8 Wide Grip Pull-Ups
(x5)
—
6 x 30’ Waiter Holds
Friday, 1/30
Daily Challenge: “Shangrila”
Format: Split Option
PERFORMANCE
5 x 5 OH Squats
(x2 for proficient)
—
Then, for time.
Using a single bell, carrying it on the run. Never moving away from it. 5 rounds for time.
10 Russian KBS
80m Run
10 Goblet Squats
(x5, move with speed)
Suggested Weight
- Men = 44#
- Women = 35#
FLC: 30 minutes with a partner
A:
300, 200, 100m Partner Rows
B:
5/s Goblet Lunges
10 Pull-Ups
(x4)
C:
500m sprint x 2
Saturday, 1/31
Open Gym: 9 – 12 @ P360 Mission Beach
Daily Challenge: “Sunny Side Up”
Format: 25 minutes + Finisher
25 Minutes
8 Light Deadlifts
10 Reverse Crunches
8 Ring Dips
80m Run
Finisher: 1 Bridge Run
Sunday, 2/1
**NEW** Open Gym: 9 – 12 pm @ Crown Point
Yoga: 9 am @ Mission Beach
P360 Speed: 9 am
Location: Tourmaline
Sprint #3: 3/4 way up hill / jog back down
