This Week 

“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. 

BLOG:

–5 main bedrock principles heading into 2020.

*NEW* 6-WEEK CYCLE: 

“Hog Wild”: 1/6 – 2/16

Week 1:

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

Friday – Varied

MONDAY

PSC

RFG For 22′
5/10 Deadlift
12 Push-Ups
5/s Archer Rows
100m Run
—-
Then, in Time Remaining:
“Triathlon”
Or, Work up to Heavy 3R Bench

“Arrival of the Fittest” Points
*5R/4R Deadlift

*”Triathlon”
*3R Bench Press

SPECIALTY CLASSES

MUSCLE

First.
6 Slow Bench Press @55-60%
(x3)
12 Bench Press @55-60%
(x2)

Then.
10 Full Kneeling LM Chest Press
10 DB Flyes
(x3)

Last
12 Pause Band Push-Downs (2” Pause)
8 Plate Front Raise + OH Press
(xAMRAP)

FIT

For 12’
3 Hell Trots
15 Rope Waves
150m Run

Rest 2’

For 18’
8 Sumo DB Row
8 Goblet Squat Cleans
10 Tuck Ups
40 Alt Rope Waves
100m Row

TUESDAY

Performance360 Pacific Beach Gym

PSC

For 3 Rounds:
25 Chin-Ups
200m Run

10 Hell Trots
200m Row

10 KB Complex
150m Goblet Walk

“Arrival of the Fittest” Points
Max Pull-Ups (Round 1) / Prison Yard Club

SPECIALTY CLASSES

MUSCLE

First.
6 1¼ Back Squats @55-60%
(x3)
12 Back Squats @55-60%
(x2)

Then.
10 BB Glute Bridge
10/s DB Side Bend
(x3)

Last.
30” Wall Sit w/ Med Ball Squeeze
10 Two DB Curtsy Lunges
(x3)

FIT

Complete AFAP
1 80m Run
2 KB Pull Through
3 Lateral Hops
4 Goblet Squat Jumps
5 RKBS
6 Push Ups
7 Lunge Jumps
8 DB Push Press
9 Wall Balls
10 Bench Step Ups
11 Sit Ups
12 MB Slams
13 Burpees

WEDNESDAY

PSC

RFG For 20′:
Strength: ~4-6 Rounds
5 Back Squats
5/s DB Row
Muscle: ~5-7 Rounds
10 Back Squats
10/s DB Row
—-
Then:
Mr. Brown
Or,
Mr. Purple

“Arrival of the Fittest” Points
*5R/2R Back Squat
*”Mr. Brown” / “Mr. Purple”

SPECIALTY CLASSES

MUSCLE

Complete In Any Order
15 DB Front Raise
10 BB Curls
6 Chin-Ups
(x3-4)

15 Rear Delt Raises
10 BB Skull Crushers
6 Pull-Ups
(x3-4)

15 DB Side Raises
10 Ring Dips
6 Tempo Pendlay Rows (30×0)
(x3-4)

FIT

6 Ring Dips
8 DB Fwd Lunge
60m Farmer Carry
6cal AB
(x16’)

300m Run

40-30-20-10
RKBS
Renegade Rows
Goblet Squats
Sit Ups
300m Run

THURSDAY

P360 Programming

PSC

25-20-15-10-5
KB Sumo Deadlifts
MB Slams
Barbell Row

5 DB Renegade Complex
300m Row
—-
Optional Finisher:
Find a Box Jump Max

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

SPECIALTY CLASSES

MUSCLE

First.
6 Deficit Deadlifts @60-70%
(x3)
8 Deadlifts @60-70%
(x2)

Then.
8/s Back Racked Reverse Lunge
30” Hollow Hold
(x3)

Last.
20 V-Ups
15 Banded Ab Crunches
8 Ab Rollouts
(AMRAP)

FIT

Every 45’
10 Plate GTO+4 Lateral Hops
(x10 Rounds)

AMRAP
2:16
BB Rev Lunge
Ring Rows
DB Snatch
80m Run
(20’ Cap)

FRIDAY

PSC

For 26 Min:
10 Push Press/5 Push Jerks
10 RKB Swings
10 Plyo Lateral Step Overs
2×3 Pull-Ups
15” Bike Sprint
—-
Then, Optional in Time Remaining:
Work up to a 3R Hang Clean

“Arrival of the Fittest” Points
*3R Hang Clean

*Clean & Jerk

SATURDAY

PSC: Crown Point 

8’ EMOM
8 Goblet Squat Jumps + 8 V Ups

For 20’ w/a Partner
A: 200m Run
B: 6 MB Slams + 6 Russian Twists
(x2)

A: 200m Row
B: 10 RKB Swings + 4 Pull Thru
(x2)

A: 12 Cal AB
B: 6 Ring Rows + 6 Push Ups
(x2)

A: 5 Hell Trots
B: Plank
(x2)

PSC: Ocean Beach

3×9’ EMOM
A: 8 RKB Swings + 80m Run
B: 80M Row + 5 Burpees
C: 2 Hell Trots + 5 Squat Jumps

Finish:
30” Rotating Plank (Low, R/L Side)
30” Rest
(x6)

PSC: Bay Park

W/a Partner for 35’
A: 150m Run
B: Max RKBS
Repeat until 175 RKBS total

A: 200m Row
B: Max Burpees
Repeat until 100 burpees total

A: 60” Plank
B: Max Pull-Ups
Repeat until 80 pull-ups total

A: 12/6 cal Bike
B: Max Hell Trots
Repeat until 50 hell trots total

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

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