Monday, 9/15

Daily Challenge: “East Bay”

Performance
5 x 5 OH Grip Deadlifts
5 x 5 Bench Press

Fat Loss/Conditioning
10 OH Swings
30’ Plank
10/s DB Curls
(x5)

200m Row
300m Run
(x5)

P360 Power Hour: 6 pm @ Crown Point

Drills

Snatch Balance 5×5

Movements

Snatch 5×3
OH Squat 5×3

Tuesday, 9/16

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Daily Challenge: “Satellite”

25 Minutes
3 / 8 Front Squats
10 Ring Dips
10 KB Rows
80 mun

Then,
5x100m Sprint Finisher

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach
Warm Up:
10 Sky Balls
10 Bodyweight Squats
x3
 
Then,
Obstacle course around the parking lot and bay for 30 minute as many times as you get through.

Wednesday, 9/17

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Daily Challenge: “Greenwood”

8 Rounds
4 Position KB Swing
10 Prisoner Sit-Ups
5/s 1 – Leg DB RDL
5 x 5 Chin Ups (5, rest, 5)
80m Run

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point
5 1 -Arm Swings
5 1-Arm High Pulls
2 1-Arm Thruster to Windmill
Right, then Left
x5
———————————–
10 Suitcase Deadlift Burpees (5R, 5L)
10 Curtsy Goblet Squats
x4
————————————
Optional snatch intro/work for those ready

Thursday, 9/18

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Daily Challenge: “Riptide”

Performance
Work up to a heavy/90% of 1RM Power Clean, then perform 5 x 1
5×5 Hang Cleans for beginners

Then, Phase 1 of Fat Loss & Conditioning

Fat Loss & Conditioning

Phase 1: 10 Minutes
5/s DB Snatch
10 Reverse Crunch
5 Box Jumps

Phase 2: 10 Minutes
5/s BW Lunge
10 Push-Ups
80m Run

P360 Endurance: 6 pm @Kate Sessions Park

Tier 1: 15 minutes
Hill Sprints (hill @ base of park)
Rest 1 minute in between each repeat

Tier 2: 15 minutes
Descending incline run (outer loop)
Each ‘lap’ should increase in speed
Recover at top of park walk / jog back to base
Rest 1 full minute in between each lap

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach
25 Minutes
10 KB figure 8s
5×5 MB Burpees
10 Burners
10 Goblet squats
350m Sprint/ BackpedalThen,Core Complex, 4 Rounds
10 Chevrons
10 Jack Knives
10/s Russian Twist s
10 Leg Lifts

Friday, 9/20

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Daily Challenge: “Unforgiven”

Performance
5×3 Hang or Power Snatch
Then,
MB – 5 x 80m Sled Sprints
CP – 5 x 80m Farmer Walks

Fat Loss & Conditioning: 50:30:15
Goblet Squats
Sit-Ups
Ring Rows
500m Row

Saturday, 9/21

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Daily Challenge: “Spirit of ’87”

7 Rounds
10 Barbell Row
8 KB Sumo DL (2 KBs)
20 Frog Kicks
30’/s 1 – Sided Farmer’s Holds
300m Run
5×3

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