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
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
Wednesday, 9/17
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
Thursday, 9/18
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
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
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
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