Monday, 10/27

Daily Challenge: “Cinderella”

Format: 3 Tier

First,
Front Squat 5 x 5

Then,
5/sd Piston Press
5 Box Jumps
150m Row
(x5)

Last,
50 Heavy Goblet Squats

P360 Power Hour: 6 pm @ Crown Point

A: Cleans
Muscle Cleans, 3 x 5 @ 40%
Touch & Go Power Cleans, 5 x 2 @ 85%

B: Jerks
Split Stance Press, 3 x 5 @ 40%
Split Jerks, 5 x 2 @ 85%

C: Accessory Work
Bottom’s Up KB Press, 5 x 3/side

Tuesday, 10/28

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Daily Challenge: “Jamboree”

Format: Split Option

Performance
5 x 5 Hang Snatch
5 x 2 OH Squat

Fat Loss & Conditioning
25 Minutes
5/s DB Snatch
30’ Reverse Plank
10 KB Rows
200m Run

2 x 500m Run with a partner, relay style

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

** This will be the final week of P360 Outdoor until Spring **

30 minute obstacle course as many times as you can get through it!

Wednesday, 10/29

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Daily Challenge: “Minutemen”

Format: Timed Intervals

Stations: 5
Rounds: 2
Time Between Stations: 0:30
Time Between Rounds: 2:00
Pace: Go all out on each station taking as little rest as possible

1: Burpees
2: BW Reverse Lunges
3: Row for Distance
4: Sit-Ups
5: Chin-Ups

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point
5 Goblet Squats
Push Press 5R,5L
10 H2H Swings
x6
5:1
Snatch (R,L)
Thruster (R,L)
Windmill (R,L)
Bottoms up press work, heavy
P360 Speed: 5 pm @ Crown Point
Format: Bridge Runs

15 minutes AMRAP
Sprint bridge one way from CP location
Jog on the way back (active recovery)

10 minutes
Short sprints
w/ 60 second recovery in between

Thursday, 10/30

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Daily Challenge: “Kool Aid”

First,
5 x 5 Hang Clean

Then, Moving Quickly
4 3-Position Swings
10 Push-Ups
10 Ring Rows
80m Run
(x10 minutes, self timed)

Last,
4 x 80m Farmer’s Walk

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

** This will be the final week of P360 Outdoor until Spring **

350m sprint (take about 2 minutes to catch your breath and then do the push ups)
10 push ups
x3

15 wall balls
20 DB walking Lunges
100 jumping jacks
x4

Core
30 scissor kicks
10 spidermen push ups
15 cannon balls
x3

Halloween, 10/31

1403303_10152026032047953_109619670_oLet’s see those costumes, guys! Check out our 2013 album, here 🙂

Costume Contest — Turquoise Coffee Gift Card to the Winner!
Daily Challenge: “Road to Perdition”

Format: With a partner, you will climb the following barbell ladder and then come back down.
2:4:6:8:10
Run 500m
10:8:6:4:2

Movements
Thrusters → BB Row → F. Rack Rev. Lunge (total not per side)

Weight Options
Men: 95#/75#
Women: 75#/45#

Saturday, 11/1

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Daily Challenge: “Wile E. Coyote”

Complete letters in any order you like.  Must complete the total amount of reps or distance before moving on.

A: 1000m Row
B: Bridge Run
C: 30 KB Push Jerk
D: 20 Hell Trots

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