This Week 

BLOG:

–It’s time to lay this word to rest forever, rewire our understanding of aesthetic, and talk about what “toned” really is: adding muscle.

“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/

To review how you earn points, visit the main ATF page.

CURRENT 6-WEEK CYCLE: 

“Hog Wild”: 1/6 – 2/16

Week 4:

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

Friday – Varied

MONDAY

 

PSC

For 18 Min:
–Strength: (4-5 sets)
4 Deadlifts
6 DB Floor Press
–Muscle: (5-6 sets)
8 Deadlifts
10 DB Floor Press
Max Push-Ups to Failure
—–
Then:
200m Row
100m SA Front Rack Walk
20 Ring Rows
(x12 Min)

Or, “Mr. Brown”

“Arrival of the Fittest” Points
*4R Deadlift
*Mr. Brown

SPECIALTY CLASSES

MUSCLE

First.
3+3 Bench Clusters @80-83%
  **Rest 20-25” between clusters
6 Max Height Plyo Push-Ups
6/s Standing Band Cuban Press
(x3)

Then.
6 Bench Press @70-75%
8 Band Push-Ups AFAP
12/s SA Rear Delt Raise
(x3)

Last.
10 Ring Push-Ups (adv: feet elevated)
15 MB Pec Squeeze & Press
20 UH Grip Band Pull Aparts
(AMRAP)

FIT

With a Running Clock
10 BB Row
12 Sprinter Crunches
12 DB Fwd Lunges
200m Run
(x16 min)

400m Row

6 BB Rev Lunges
5 Push Ups
4 Rotational MB Slams
80m Run
(x7 rounds)

400m Row

TUESDAY

Performance360 Training Pacific Beach Gym

PSC

For 25 Min:
15 Barbell Rows
15 Reverse Crunches
15 MB Slams
15 Plate Floor Wipers

100m Run

8 Chin-Ups
8 Squat Jumps
8 Spiderman Crunches

200m Run
—–
Optional Finisher:
5′ Row

“Arrival of the Fittest” Points
*5′ Row

SPECIALTY CLASSES

MUSCLE

First.
3+3 Back Squat Clusters @80-83%
  **Rest 20-25” between clusters
8 Slow Deadbugs
(x3)

Then.
6 Back Squat @70-75%
8 MB Rollouts
(x3)

Last.
5/s Pistol Squat
5/s Heavy DB Step-Up
20” Banded Hollow Hold
(x3-4)

FIT

10:1
Goblet Squats
DB Curl & Press
V Ups or Tuck Ups
100m Run

5 Cal AB
20 Ring Rows
10 HP Plate Pull Thru
(x5)

8-6-4-2
Goblet Squat Clean
200m Run

WEDNESDAY

Performance360 Pacific Beach Best Gym

PSC

For 30 Minutes
5/8/10 Back Squat
12 DB Curl & Press
12 SA MB Rollouts
12 Rear Delt Raises
200m Row Every Other Round

“Arrival of the Fittest” Points
*5R/2R Back Squat

SPECIALTY CLASSES

MUSCLE

First.
20 BB Curls
20 Push-Ups
20 Plate Front Raise
(x3)

Then.
15 Feet Elevated Ring Rows
15 Close Grip BB Floor Press
15 Seated DB Strict Press
(x4)

Last.
5/s KB Sumo Rows
5 Ring Dips (adv: weighted)
5/s Hammer Curls
(x4)

FIT

40’ CAP
21-15-9
RKB Swings
DB Snatch
300m Run

40-30-20-10
Alt Rope Waves (per side)
Renegade Rows
Lunge Jumps
Plate GTO
Plate Flutter Kicks

If Time Remains…
1” Wall Sit
1” Plank
(x4 each)

THURSDAYPerformance360 Pacific Beach Best Gym

PSC

2 Rounds:
20 KB Complex
300m Run

25 Pull-Ups
90″ Bike

15 Plate Complex
300m Row
—–
Optional Finisher:
3×3 Bench Press

“Arrival of the Fittest” Points
*3R Bench Press

SPECIALTY CLASSES

MUSCLE

First.
3+3 Deadlift Clusters @80-83%
  **Rest 20-25” between clusters
14 Weighted Sprinter Crunches
(x3)

Then.
6 Deadlift @70-75%
15” SA Ring Plank (per side)
(x3)

Last.
6/s SL BB Glute Bridge (back elevated)
10 Weighted Leg Lifts
10 Prone Band Ham Curls
(x3-4)

FIT

10’ EMOM
2 DB Complex

For 20’
10 DB Step Ups
8 MB Slams
6 Chin Ups
4/s Lateral Bounds
150m Run

To Finish
6 Sit Ups
10 Mt Climbers
10 Bicycle Crunches
6 Spiderman Crunches
(x6’)

FRIDAY

PSC

Each Circuit is 10 minutes.
w/ 2’ Rest Between Circuits
A:
8 FR Reverse Lunges
5 Burpees
100m Row

B:
8 Push Press / 8 Push-Ups
25 Lateral Bar Hops
150m Run

C:
15 BB Glute Bridge
15 Lunge Jumps
100m Run

SATURDAY

PSC: Crown Point 

For 25’
50ft Plate OH Lunge
25 Lateral Plate Hops
25 Plate G2O
50ft Ea Arm Plate Pinch Carry
25 Lateral Plate Hops
25 Plate Sit Ups

Party Pump Finisher
50 BB Curls
50 Band Tricep Ext
50 BB Rev Curls
50 DB Tate Press

PSC: Ocean Beach

Deck of Cards
A: 15 RKBs
2: 10 Push Ups
3: 15 Gob Squats
4: 10 Around the worlds
5: 300 m Row
6: 10 Heavy DB pull throughs
7: 15 DB floor press
8: Max Plank
9: 4 Hell trots
10: 10 DB Push Press
J: 300m Run
Q: 20 Shoulder taps
K: 15 GTOs
A: 10 Butterfly Sit-ups
Joker: 800 m Run

PSC: Bay Park

First, 10’ EMOM
3/s DB Snatch
5 Burpees
—–
With a Partner, 3×8’ Circuits
A) 1 MB Complex
B) Rest

A) 1 Plate Complex
B) Rest

A) 1 KB Complex
B) Rest

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

(Visited 3,691 times, 1 visits today)