Monday, 10/6

Daily Challenge: “Full House”

2 or 5/s DB Snatch
5 Box Jumps
20 Sit-Ups
(5x)
—
50 Pull-Ups
(Max out each set until you hit 50)
—
Shoulder Press Complex

P360 Power Hour: 6 pm @ Crown Point

Drills

Snatch Balance, 5 x 5 @ 30%

Movements

3rd Pulls @ 50%, 5 x 5

Knee Cap Snatches, 5 x 5

Full Snatches, Time Remaining @ 75%

Tuesday, 10/7

Daily Challenge: “Kermit”

Performance
3 x 5 3rd Pulls @ 50%
Then,
5:4:3:2 Hang Cleans
Then,
5 x 1 Power Cleans (from the floor)

FLC: 10 Rounds
10 RKB Swings
10 Pushups
8/s DB Bench Rows
80m Run

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach

Format: Tabata Fat Loss Intervals.  20 seconds on, 10 off at each station.

3 Rounds
Rope waves x3
Sit ups x3
MB Slams x3
Burpees x3
Lunges x3

Wednesday, 10/8

Daily Challenge: “Right Hook”

10 Back Squats
10 Ring Dips
10/s DB Curls
(x5)
Squat weight should be HEAVY.  Beginners should take it easy.
—
1000m Row
Focus on a smooth, efficient s/m in the very low 20s. Power on the strokes, long recovery.  Wait if you need to for one to open up.

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

Swing-snatch-thruster-windmill-kneeling get up (5R,5L)
(x5) —
Strict press (5R,5L)
10 h2h swings
(x4)
—
25 heavy goblet squats

Thursday, 10/9

Daily Challenge: “AC/DC”

Performance
5 x 3 Push Jerk
Then,
5 x 3 OH Squat
(or Duck Walks. No moving into FLC.  Fix what’s broken and don’t ignore.)

FLC: 25 minutes
5 Burpee KB Deadlifts
15 Ring Rows
30’ Plank
10 DB Burners
200m Run

Then,
Chin Up Holds EMOM for 10 minutes

P360 Endurance: 5 pm @ Crown Point Park (parking lot where Lamont runs into Mission Bay)

Please note that P360 Endurance will now be meeting at 5 pm.
Format: 2 Tiers / Suicides & Stairs
Tier 1: 15 minutes
Suicides @ 1 min rest in between

Tier 2: 15 minutes
Stair sprint repeats: sprint stairs, continue to run @ 70% efforts

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach

Friday, 10/10

Daily Challenge: “Swine”

20 Minutes
8 Deadlifts
Pushup Option*
80m Run

Then,
5x100m sprints

*Pushup Option

• MB = 5 Handstand Pushups
• CP = 10 Plyo Pushups

Saturday, 10/11

Daily Challenge: “Super Friends”

Deck of cards workout with a partner, perform what you pull together.

A – Trade 5 pushups until you each do 30.
2 – 300m Run (Fuel Dock)
3 – 200m Row (1 goes, then the other)
4 – Trade 10 KB Swings untl you each do 50
5 – Bridge Run (limit of 1)
6 – Trade 2 Burpees at fast pace until you each do 20.
7- Trade 5 Goblet Squats until each do 25.
8 – Trade 30’ Planks until you each do 3.
9 – 1 does max reverse plank while other does pushup hold. Switch when rev plank goes to failure.
10 – Trade 10 DB Curls (same arm) until each do 30
J – 1 partner runs a lap around lot while other is max BW squating.  Switch.
Q – 30 MB Sit Ups Total (face one another and pass MB back and forth on situps)
K – 30’ Farmer Holds until you each do 4 rounds