This Week 

BLOG:

–Goals this year are a GREAT thing. Don’t let them drive you mad.

“ARRIVAL OF THE FITTEST”:

–Your comprehensive tracking link where you will enter in your weekly scans, as well as any points you earn in the gym each day:
https://perform-360.com/arrival-of-the-fittest-results-submission-page/

–Quick recap of the critical stuff, participants:

PERFORMANCE

  • Every day you will be able to see the categories for which you can either set a baseline or earn points for beating a baseline/PR.
  • Every point opportunity we have weeks 1-3 will be repeated in some form weeks 4-6.
  • +5 points for every PR. (see details here)
  • +5 points for every club.

What qualifies as a Personal Best?

Every week, we will post the opportunities/categories for you to hit a Personal Best in the upcoming class workouts. There are a few rules so its not the Wild West.

  • A PR is any personal best in anything offered for “ATF points” that day: Yes, we are looking for lifetime PRs. However, if it’s been ages since you hit any PRs, you can use the first three weeks to re-test a new baseline and the last three weeks to beat your week 1-3 baselines. Those would qualify as points, too. If you are going for a PR or re-setting a baseline, both must be verified by your Coach, and that is on you
  • You can only hit a Personal Best in something once over the course of the 6 weeks. For example, you can’t have a personal best in your 5R back squat twice in six weeks. However, you can if the rep count is different (ie. a 2R back squat and 5R back squat would both count).
  • You must have have proof of it in your app. If you don’t, you can set baseline tracking in your app during week one.

PHYSIQUE

  • Scan every week, any day or time we are open and make sure it’s before class. Enter your results into the tracking link.
  • +5 points for every pound of fat loss.
  • +5 points for every pound of muscle growth. 

CURRENT 6-WEEK CYCLE: 

“Hog Wild”: 1/6 – 2/16

Week 2:

Monday Deadlifts
Tuesday – Varied
Wednesday –  Back Squats
Thursday – Varied

Friday – Varied

MONDAY

 

 

PSC

First, for 20′
Strength:
4 Deadlifts
5 DB Floor Press
–OR–
Muscle:
12 Deadlifts
12 DB Floor Press
12 Rear Delt Raises
—-
Then:
5 Lunge Complex
8 Ring Rows
100m Run
(x12 Min)

“Arrival of the Fittest” Points
*4R Deadlift

*”Hell’s Bells”

SPECIALTY CLASSES

MUSCLE

First.
6 Pause Bench Press (3”) @65-70%
10 Bent Over DB Y-Raise
(x3)

Max Rep Bench Press @60%
(x1)

Then.
10 Close Grip Bench
10 Seated Face Pulls
20” MB Pec Squeeze
(x3)

Last
8 Ring Chest Flys
15 UH Grip BB Push-Ups
(x3-4)

FIT

Complete AFAP
400m Sprint

14-12-10-8-6-4
Ring Dips
Hollow Rocks
Heavy Renegade Rows
Goblet Squat Jumps
150m Run

400m Run

8-6-4-2
Thrusters
100m Run

TUESDAY

 

 

PSC

w/ a Partner, You Go-I Go
15 RKB Swings + 100m Sprint
10 Ring Dips + 200m Row
15 Supine Row + 100m Sprint
10 Burpee + 200m Row
15 Crush Grip Sumo Squat +100m Sprint
(x26 Min)

To Finish (Optional):
5′ Row

“Arrival of the Fittest” Points
*5′ Row

SPECIALTY CLASSES

MUSCLE

First.
6 Pause Back Squats (3”) @65-70%
(x3)

Max Rep Back Squat @60%
(x1)

Then.
6/s 1½ BB Split Squat
10 Ring Body Saws
30” Plank
(x3)

Last.
100 DB Step-Ups
(x1)

FIT

With a Partner: 10’ @ Each Station
-2’ Rest in Between-
A: 4 MB Squat + 4 Slams + 10 Toe Taps
B: 200m Row

A: 6 Gob Rev Lunge + 4 HP Pull Thru
B: 45” Bike

A: 4 Plate GTO + 4 Lateral Hops + 10 Russian Twists
B: 60m Farmer Carry

WEDNESDAY

 

PSC

10:1
Back Squat
KB Push Press to Row
Kneeling MB Rollout
200m Run Every Other

“Arrival of the Fittest” Points
*3R Back Squat

SPECIALTY CLASSES

MUSCLE

A.
10 Ring Dips
10/s KB Bench Row
20 Band+Towel OH Extension
20/s DB Concentration Curl (Half Kneeling)
(x5)

B.
10 BB Military Press (FTF)
10/s Open Palm KB Curl
20 DB Piston Floor Press
20 Seated Band Rows
(x5)

FIT

For 20’
10 DB Floor Press
10/s Side Plank Hip Drop
10 BB Row
5 Burpee Step Up
6 Cal AB

Right Into…
400m Run

8 DB Suitcase Clean
8/s Mt Climbers
(x5)

300m Run

10 Butterfly Sit Ups
10 Lunge Jumps
(x5)

THURSDAY

PSC

First, U-Call-It 10′ EMOM
Strength: 2 Hang Clean @ 75%
Muscle: 10 Barbell Row / 10 RDL
Conditioning: 10 Plate GTO + 8 Lunge Jumps
—–
Then:
15 Rope Slams
10 KB Side Lunge
10 DB Hammer Curls
80m Farmer Carry
(x18 Min)
–Or, 1 Mile Run/KOTH

“Arrival of the Fittest” Points
*Mile or “King of the Hill” (PB)

SPECIALTY CLASSES

MUSCLE

First.
8 Deadlifts @65-75%
20” Band Hollow Hold
(x4)

Then.
8 Pause BB Glute Bridge (2”)
20 Plate Toe Touches
(x3)

Last.
20m DB Hamstring March
20 Hang Leg Raise
(x3)

FIT

For 22’
20 Ring Rows
20 DB Fwd Lunge
(x2)

200m Run
20 DB Curl & Press
20 KB OHS
(x2)

200m Row
—–
8’ AMRAP
Push Ups
Sit Ups
BW Squats

FRIDAY

PSC

7 Rounds:
10 Barbell Lunges
6 Box Jumps
10 Renegade Row
10 Side Plank Reach Through
150m Run

“Arrival of the Fittest” Points
*Box Jump / Flight Club

SATURDAY

PSC: Crown Point 

40′ Running Clock
10:8:6:4:2
Landmine Clean & Press
Cossack Squats
Renegade Rows
RKBS
KB Russian Twists
200m Run

500m row

Then, until time ends, add 2 reps each round
DB Snatch
Burpees
100m Run

PSC: Ocean Beach

8 min E.M.O.M
10 BW Squats
5 Push ups
3 Burpees

Teams of two must complete 100 total repetitions
A) KB Complex*
B) 400m Row/Run (alternate)
*the bell cannot touch the ground for the entirety of the 100 reps
(40’ Cap)

*KB Complex:
3 RKBS
2 Goblet Squats
1 SA KB bent over row(L)
1 SA KB bent over row (R)

PSC: Bay Park

First, For 3 Rounds:
10 MB Slams
15 Rope Slams
(x2)

10 RKBS
5/s KB Pull Throughs
(x2)

10 BB Lunges
5 OTB Burpees
(x2)
—–
Finisher (BUAN)
50 Deadbugs (slow)
50 Hollow Rocks

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

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