Monday, 3/2

Daily Challenge: “Rudder”

Format: Split Option

Strength & Performance
5 x 3 Hang Snatch

5/s DB Snatch
5 Box Jumps
80m Run
(x5, heavy and quickly)

5 x 5 Heavy KB Jerks
 

Fat Loss & Conditioning
5/s DB Snatch
10 Reverse Crunches
10 Push-Ups
10 Squat Jumps
200m Row
(x25 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.

6 Clean Complexes
Hang Clean, T & G Clean, Jerk

6 Snatches @ 90%
(5 x 5 Hang Snatch for beginners)

Tuesday, 3/3

Churn Alert: Open Gym: 9 am – 1 pm @ Mission Beach  (Need more people or it goes)

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Daily Challenge: “Hot Wheels”

Format: 8-Round Circuit

8 Rounds
10 Renegade Row (5/s)
5 MB Rollouts
10 Pull-Ups
10 Light Goblet Side Lunges
100m Run

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.

You will flow through each station working non-stop for six minutes.  1 minute rest between stations.

3:00 per station
0:30 Rest between stations (hustle!!)
3 Rounds 

Row 1
30 Kneeling Rope Waves
30 Curb Taps

Row 2
10 Plank Ups
10 Hollow Rocks
30 Side Scissor Kicks

Row 3
5 Squat Lunges
5/s Donkey Kicks
5/s 1-Leg Glute Bridges

Row 4
30 Calf Raises
5/s Frozen Bicycles
10 Typewriter Pushups

Wednesday, 3/4

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Daily Challenge: “Goldmember”

Format: 2-Tier

First,
5 Back Squats
5 DB Bench Press
(x5)

Then,
10 DB RDL
5/s KB Halos or Max HSPU
30 Slow Flutter Kicks (pause for ½ sec)
(x5)

P360 Kettlebell, 5p & 6p @ 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 A
10 hook squats
10 h2h swings 
10 rows (total)
(x5)
Option B 
50 h2h clean/snatch/hook swing complex
BUAN
Phase 2
8 heavy goblet squats w/ pause @ bottom 
2/s heavy windmill OR 8 suitcase deadlifts (total) 
(x5)
Finisher 
15 swings 
100m run
(x3)

 

**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.

10 Deadlifts @ 75%
10 Flat Bench Press
80m Farmer Walk
(x8)

Yoga: 8p @ Crown Point

Thursday, 3/5

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Open Gym: 4p – 7p @ Crown Point
Daily Challenge: “Rock Steady”

Format: 2-Tier

First,
5 Push Press
30’/s Isometric L-Holds
(x5)

Then,
30:25:20:15:10
Sit-Ups
Ring Rows
Lunge Pulses (total)
Plank Knees
300m Run

**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 Split Position Strict Press (from the floor)

5/s 1-Leg Snatch Grip Barbell RDL
5/s Bottoms Up KB Press
(x5)

3 Paused Front Squats for time remaining (off of the rack)

Friday, 3/6

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Daily Challenge: “Shaggin’ Wagon”

Format: 8 Rounds for Time!

8:1 Thrusters (115#75#)
8 RKB Swings (44#/35#)
5 Burpees
100m Row or Run
(x8)

Saturday, 3/7

Open Gym: 9 – 12 @ P360 Mission Beach
Daily Challenge: “Froyo”

Format:  25 Minutes + Finisher

First, 25 minutes
5 P360 Barbell Complexes
30’ Plank
10 DB Curls
200m Run

Then,
Bridge Run

Sunday, 3/8

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

Yoga: 9 am @ Mission Beach

P360 Speed: 9 am @ Tourmaline Surfing Park

Format: Hill Work

Timed hill sprints x 3
ALL OUT EFFORT on each one
Downhill = recover

3 full minutes rest in between

Hill descents x 3
Walk / jog up hill
Run down (will discuss what to focus on during down hill running in class)
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