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

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