This Week 

BLOG:

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

How to Set Realistic Goals and Reach Them In a Positive Mindset

“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