This Week 

**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.

October Cycle:

Monday Cleans / LT 3
Tuesday –  Varied
WednesdayDeadlifts
ThursdayVaried / SE 3
FridayVaried Lift / AP 4

PPBs can be viewed, here.

Monday

Performance360 Gym Pacific Beach Ocean Beach

PSC

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

SPECIALTY CLASSES

PRIMAL:

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.

Tuesday

Why We Don't Program Fatigue Based Ab MovementsPSC

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’)

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: 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

 

Wednesday

Why Structured Cycles are Better Than Constantly Varied

PSC

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’)

SPECIALTY CLASSES

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′)

 

 

 

Thursday

Performance360 Gym Pacific Beach Ocean Beach

PSC

First. For PPB SE:3.
5’ Max Pull-Ups

Then. For Conditioning
5/s Gob Lateral Step Ups
15 Hollow Rocks
8 MB Slams
6 Cal Bike Sprint
(x5)

Optional Finisher
500m Partner SB Carry
(400m in CP)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
3 x 5 Muscle Snatch

Main Movement:
3 Snatch @ 70-80%
(x4)

Then, for strength:
4 x 5 Box Jumps

MUSCLE: 5:30p

First,
Back Squat
12-10-8-6 @60-80%
(x4)

Then,
6 Front Squat @70%
(x4)

Last,
8/s SL DB RDL
8 Hand Walkouts
(x3)

PRIMAL: 6pm

3×9’ Density Circuits

A.
7 Landmine Goblet Squats
7 Ring Rows
100m Run
B.
5/s DB Snatch
100m Row
C.
5/s Plyo Skaters
3/s 1-Arm DB Reverse Lunge to Press
10 Calorie AB

Friday

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.

PSC

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)

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, 60 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p

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)

 

Saturday

PSC Crown Point

FREE COMMUNITY WORKOUT: 9am

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

 

 

 

 

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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