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
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 **
Wednesday, 10/29
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
P360 Speed: 5 pm @ Crown Point
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
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
Let’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
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
