This Week 

NEWS

Bay Park Opens on Monday! Classes open in full this week with our first phase of class times. Come one, come all, and see our brand new 4,500 square foot gym.

BLOG:

–Do you use the scale weekly? Daily? Be careful, it’s not telling you the complete truth.

PROGRAMMING:

“Pizza Sans Pineapple”

BLOCK 7, WEEK 5:

Monday Varied
Tuesday – Deadlift
Wednesday – Varied
Thursday – Snatch OR Clean

Friday – Varied

MONDAY

The Difference Between Building Strength and Adding Muscle

PSC

“Pizza Hut”

First:
10:1
Back Squat
DB/KB Push Press
Weighted Hollow Rocks
200m Run

SPECIALTY CLASSES

MUSCLE

First.
6 Back Squat @75-80%
4/s Tempo Renegade Row (3” Down)
(x3)

Then.
3+3 Back Squat @85%
*25” Intra-Set Rest*
(x2)

Last.
8/s SA DB Strict Press
12 UH Grip Supine Rows
14 Band Push-Downs
(AMRAP)

FIT

10’ EMOM
10 Renegade Rows
8 Squat Jumps

Complete AFAP
14-12-10-8
Supine Rows
KB FR Fwd Lunge
DB Curl & Press
100m-200m-300m-400m Run

10 Burpees
10cal AB
(x4)

TUESDAYTHUR: Don't Cripple the ArmyPSC

“Dominos”

First:
3/8 Deadlifts
5/s DB Pull Through
*Perform 1 set every 5’ for 20’

Then:
8 Front Rack Rev Lunges (95#/65#)
8 BB Push Ups
8 Knees to Elbows
80m Run
(x7)

SPECIALTY CLASSES

MUSCLE

First.
50 Wide Grip Pull-ups
50 1½ Plate Side Raises
50/s Concentration Curls

Then.
10 BB Rows
15 Banded Towel Curls
20 ½ Rep DB Strict Press
(x3-4)

Last.
10 Ring Rows
10 Heavy Rear Delt Raises
10 Open Grip DB Curls
(AMRAP)

FIT

First.
8 DB Thrusters
12 Ring Rows
8 Lateral Bounds
40m Farmer Carry
50m Sprint/50m Return Jog
(x18’)

Then.
8 MB Slams
8 Renegade Rows
8 V Ups
7cal AB
(x7)

WEDNESDAY

Welcome Doesn't Mean Tolerant of Apathy

PSC

“Papa John’s”

50 BB Rows (95#/65#)
50 Push Ups
50 DB Lunges
50 Burpees
1 Mile Run

SPECIALTY CLASSES

MUSCLE

First.
6 Bench Press @75-80%
8 American Sit-Ups
10/s Band Ext Rotation
(x3)

Then.
3+3 Bench Press @85%
*25” Intra-Set Rest*
(x2)

Last.
10/s SA Open Palm KB Bench
8 Ring Y-Raises
20 OH Band Tricep Extension
(x4-5)

FIT

15’ EMOM
A: 30 Plate Flutter Kicks + 10 Russian Twists
B: 4/s DB Humblers
C:15 OH KB Swings

For 18’
8 KB Suitcase DL
7 Wall Balls
6 Chin Ups
5/s Sprinter Crunches
150m Run

THURSDAY

Not All Weight Lifting is Weightlifting

PSC

“Little Caesars”

First:
3 Hang  Snatches/Cleans
12 Goblet Curls
*Every 4’ for 16’ (x4)

Then.
500m Row

Optional Finisher:
8/s Bulgarian Split Squat
8 Double Plate Crush Press
8/s Sprinter Crunches
60m KB FR Carry
(x3)

SPECIALTY CLASSES

MUSCLE

First.
8/s BB Reverse Lunge
12/s DB Side Bend
(x4)

Then.
10/s DB Hamstring March
15 Prone Band Hamstring Curl
20 Straight Leg Raise + Hip Lift
(x4)

Last. Grab Something Light
300m Walking Lunge
50 Hanging Leg Raises

FIT

First.
10 Goblet Squats
10 DB Floor Press
30 Split Stance Rope Alt Rope Waves
100m Row
(x16’)

Then.
8 RKB Swings
4 Burpees
80m Sprint
(x9’)
–Recover 90”–
3/s DB Snatch
6 Hollow Rocks
80m Sprint
(x9’)

FRIDAY

PSC

“Cici’s”

Complete As Fast As Possible
10-9-8-7-6
Goblet Squats (53#/35#)
Pull-Ups
10” Assault Bike Sprint

800m Run

5-4-3-2-1
FTF Push Jerks
Lateral Bar Burpees
10” Assault Bike Sprint

800m Run

SATURDAY

Performance360 Clubs

PSC: Crown Point 

With a Pal For 30’
A: 100m Run
B: Pull-Ups

A: 200m Run
B: Step-Ups

A: 300m Run
B: Farmers Hold

A: 300m Run
B: Skaters

A: 200m Run
B: Curl & Press

A: 100m Run
B: RKBS

 

PSC: Ocean Beach

First. With a Pal
A. KB Complex
B. Max Wall Balls
*Total 80 Wall Balls

A. BB or DB Complex
B. Max Box Jump Overs
*Total 80 Box Jump Overs

A. Plate Complex
B. Max Row
*Total 2k Row

With Time Remaining
with a Pal
80 Tuck-Ups
80 Curls
80 Tricep Extensions

 

Why Performance360?

PSC: Bay Park

First, for 8’ w/a Partner
A) 6 Plate GTOs + 6 Lateral Plate Burpees
B) Rest

A) 3/s DB Snatch + 10/5 Push-Ups
B) Rest

Then, for 20’
10 Alternating DB Humblers
150m run
KB Complex
(x2)
150m Run
MB Complex
(x2)
150m Run

5’ Finisher w/a Partner
Max Lunge Jumps
Max Plate Flutter Kicks

SUNDAY

YOGA:

9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

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