This Week 

NEW MEMBER EVENTS 

This year, for the first time ever we are rolling out First 90 Events. Joined within the last 90 days? We have two fun and exciting ways to meet your fellow new members.
  • Taco Tuesday! 6pm at Backyard.
  • New Member Workout! Thursday, 5pm PSC at Crown Point. This workout is open to our entire membership, but new members are encouraged to attend and meet other fellow new members.
We hope to see you at both.

FEBRUARY COMMUNITY WORKOUT

**Saturday, 9 am – At both Crown Point and OB gyms. Bring all of your pals who weren’t able to try the gym in January. No registration, no drop in fees. Come one, come all.

PROGRAMMING

2019 BLOCK 1 (“Breaker of Chains”) Cycle: 1/7 – 2/17

Monday Cleans
Tuesday – Varied
WednesdayDeadlifts
ThursdayVaried
FridayBench Press

Monday

Performance360 Gym Pacific Beach Ocean Beach

PSC

First. For Strength
3 Hang Cleans @60-80%
10” Weighted Hollow Hold (x2)
*5 Sets in 20’*

Then. For Conditioning, FAST.
10:1 Hang Power Cleans
1:10 Lunge Jumps (Total)
(Alternate movements with a partner)

Phase 1: Squat Test

 

SPECIALTY CLASSES

PRIMAL:

First, in a 10’ EMOM.
4/s ½ Racked Forward Lunge + 2 Power Burpees

Then, with a Partner.
A: 10 OH KBS + 100m Run
B: 15”/s High Side Plank, then rest
(x12 Min)

Then, with a Partner.
100 Squat Jumps Total
B.U.A.N
When finished, 500m Run Together.

 

Tuesday

PSC

8×3’ w/a pal. 2’ Rest in between
5 Push Press
5 BW Squats
(x2)

5 Push Jerks
5 Squat Jumps
(x2)

5 Front Squats
5 OTB Lateral Hops
(x2)

5 BB Thrusters
5 OTB Burpees
(x2)

400m Recovery Run Together

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Squats + Side Plank DB Raises*
Then, Run 200m
B: Rope Slam + DB Push Press
Then, 300m Row
C: 7 Hell Trots both Rounds
Then, 60 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p, 6p

First.
8 Bench Press @60,70,80%
(x3)

Then.
Rest-Pause Bench (3) @65%
(x2)

Last.
8/s Alternating DB OH Press
12 Plyo Push-Ups
15 Band Pull Aparts
(x6)

 

Wednesday

Why Structured Cycles are Better Than Constantly Varied

 

PSC

First. For Strength
5 Deadlifts @60-80%
6 Tempo Floor Press (x131)
*Every 5’ for 20’ (x4)

Then. For Conditioning
8 DB Step Ups
8 V-Ups
100m Run
(x8’)

Finisher
3x Max/s 1-Arm High Plank

Phase 1: Squat Test Option
Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Paused Jerks

Main Movement:
1 Push Jerk + 1 Split Jerk @ 75-85%
(x3-4)

Then, For Strength:
4×3 Front Squats @ 80-90%

KETTLEBELL CORE: 5:30p

KB Skills
5’ Max Swing Snatch Test
Or
5/s Swing Snatch Practice
(x~15’)

For 12’
4/s Figure 8’s
10 Body Saws
4/s Heavy KB FR Squats
20 Scissor Kicks
4/s KB Lawnmower Rows
6 Ab Roll Outs
100m Run

4×2’ Circuits
-30” Rest-
10 Spiderman Crunches
10 Turtle Crunches
10 Tuck Ups

 

Thursday

PSC

First. 8’ AMRAP
5/s DB Snatch
20/s Plate Flutter Kicks

Then. For Conditioning
Max Sand Bag Perimeter Carry
8 KB Side Lunges
Max Push Ups (Adv Weighted)
8 MB Slams
80m All Out Sprint
(x16’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Paused Jerks

Main Movement:
1 Push Jerk + 1 Split Jerk @ 75-85%
(x3-4)

Then, For Strength:
4×3 Front Squats @ 80-90%

MUSCLE: 5:30p

First.
8 Heavy Pendlay Rows
10 Tempo Seated Band Rows (x331)
(x4)

Then.
8/s DB Piston Rows
8 Ring T-Raises
(x4)

Last.
6/s Heavy Hammer Curls
10  Tempo Ring Face Curls (3010)
(AMRAP)

PRIMAL: 6pm

First, 3×7’’ Density Circuits
A.
10 BW Squats
10 Push-Ups
10” Hollow Hold
B.
200m Row
20” Plank
C.
5 Pull-Ups
5 Lunge Jumps
5 MB Slams

Then,
4x200m Sprint

 

FridayPerformance360 Ocean Beach Gym

PSC

First. For Structure
6 Bench Press @60-80%
8 DB KB Sumo Row
8 Heavy DB Pull Through
*Work for 16’

25-20-15-10
RKBS
Shoulder Taps
Ring Rows
10” ALL OUT MAX CAL BIKE
20’ Cap

SPECIALTY CLASSES

PRIMAL: 6a

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Squats + Side Plank DB Raises*
Then, Run 200m
B: Rope Slam + DB Push Press
Then, 300m Row
C: 7 Hell Trots both Rounds
Then, 15 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p

First.
8 Back Squat @60,70,80%
(x3)

Then.
Rest-Pause Back Squat (3) @65%
(x2)

Last.
8 Snatch Grip RDL
(x4)

 

Saturday

FEBRUARY COMMUNITY WORKOUT – Join us at CP or OB at 9 am for our free monthly community workout. Bring your friends and family, no registration necessary.
Welcoming Doesn't Mean Tolerant of Apathy

PSC Crown Point


AMRAP (as many rounds as possible)
50ft Plate Overhead Lunge
25 Lateral Plate Hops
25 Plate Ground To Overhead
50ft Each Side Plate Pinch Carry
25 Lateral Plate Hops
25 Plate Sit Ups
(x20′)

PSC Ocean Beach

First 8’ Emom
3/S DB Snatch
8 Tuck Ups

Then, for 16’
100M Row
6 Mb Slams
6 Curl&Press
100M Run
10 RKB Swings
10 Around the Worlds
15” Bike
8 Plate GTO
8 Forward Hops

Finish
4 x 15” Hollow Holds(rest 30”)

 

 

Sunday

Open Gym and Phase 1 Testing 10am – 12pm @CP

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