**Early Bird Enrollment for the 2018 Fall Coach Academy is now open! Early Bird roster spots will be limited, so grab yours before someone else does. (Performance360 members may use code TENOFF at enrollment.)
**Free Community Workout this Saturday, October 6th, 9 am @ CP & OB locations. No registration needed, tell all your pals.
**Friday Night Bites — This Friday, 5:30 pm at Cass Street Bar and Grill.
First. For Strength 5 Hang Power Cleans 10 Seated DB Press *Every 4’ for 20’ (x5) * — Then. For Conditioning Lactate Threshold 3 400m Run Rest 3’ (x3) *Record Total Time
Phase 1: Squat and Row Test Option
First, in a 10’ EMOM. 10 Plyo Lunge Jumps + 5 Push-Ups — Then, with a Partner. A: 8 RKBS + 100m Run B: 30” Plank then Rest (x12 Min) — Then, with a Partner. 75 Burpees Total B.U.A.N When finished, 500m Run Together.
First. For Structure 1 Rope Pull AFAP Max KB Invasive Hollow Hold 8/s Uneven KB Hinge *3-4 Rds in 20’* — Then. For Conditioning 10 Split Stance Hammer Curl and Press Max Ring Dips 10 DB Sumo Squats 60m Bear Crawl 300m Run (x15’)
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: DB Lunges + Hollow Rocks Then, Run 200m B: Pull-Ups + DB Pull Through Then, 10 calorie AB C: DB Suitcase Deadlift + Renegade Row Then, Row 200m (x2, 35’ Cap)
MUSCLE: 4:30p, 6p
First, 8 Seated BB OH Press 30” Weighted Plank (x5) —
Then, 8 DB Bench Press 12 LM Towel Rows (x5) —
Last, AMRAP Max Chin-Ups Max Push-Ups
First. For Strength 5 Deadlifts @75% 5/s Tempo TGU Sit-Ups (3030) *Every 5’ for 25’ (x5) — Then. For Conditioning 10 Reverse Lunging Waves 10 High Plank DB Pull Through 10 Goblet Squats 10/s Plate Flutter Kicks 60m ½ Front Rack Carry (x10’)
OLYMPIC WEIGHTLIFTING: 6p
First for technique: 3 x 5 Muscle Snatch — Main Movement: 3 Snatch @ 70-80% (x4) — Then, for strength: 4 x 5 Box Jumps
KETTLEBELL CORE: 5:30p
KB Skills 5/s Snatch + Windmill 5/s Table Top Plate Pull Throughs (x10’) — 15’ EMOM A: 10/s SA Rope Waves + 10 Slams B: 15 Hollow Rocks/Holds C: 5/s Seated KB Press — Then, 4/s ½ Rack KB Squat 4/s HP MB Roll Out 20 Seated Rope Waves Lateral Bear Crawl 100m Run (x12′)
Join us for FRIDAY NIGHT BITES this evening, 5:30 at Cass Street Bar and Grill. Have a drink and mingle with your fellow classmates.
For PPB. AP4 12 Clean and Jerk (HPC + PJ) 65#/95# 100m Run (x3) — 25-20-15 15-10-5 OHKBS (26/44) Push-Ups 100m Run (x3) — 50 Goblet Squats (26/44)
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)
First, 6-8-10-12-15 BB Floor Press Two DB Row (x5) —
Then, 10 Barbell Curls 10 Double KB Skull Crushers 10 Plate Lateral Raises (x5) —
Then, 15 KB Towel Curls 15 Band Skull Crushers 15 DB Arnolds (x5)
Working with a Partner: 100 Ring Push Ups (or elevated pushups) 100 Double DB Rows 100 KB Deadbug Leg Raise 100 Sandbag Marches Option A: Every 40 Reps Collected Each: Alternate cardio move each round together: 100m Run / 10 Cal AB / 20+20m Bear Crawl (front door to edge of building, walk through walk way, edge of building to back door) *10 rep cap (per movement) Complete in any order Option B: Every 100 Reps Collected Each: 2x 40m Dash (w/ 40m walking recovery) 40m is building pathway to building pathway along the bay walk *20 rep cap Finish all 100 reps for a movement before moving on to the next movement
PSC Ocean Beach
FREE COMMUNITY WORKOUT: 9am
First for 8’ 8 Goblet Reverse Lunges 6 Push Ups 4 Pull Ups 150m Run —
Then, 3/s DB Snatches 30 Cross Mountain Climbers 20” MB Pec Sqeeze 200m Row 10 Knees to Chest 6 High Lateral Plate hops 80m Farmer Walk (x15) —
To Finish 500m Run