This Week 

COMMUNITY:

–There will not be Restorative Yoga this Thursday.

–Tickets for the P360 Holiday Party, aka “Prom”, are now on sale! Friday, December 6th at the Sunset Room at Marina Village. Panoramic bay views, open bar, DJ, dance floor, private venue, and photo booth to name a few perks.

Tickets: $60 per person
Venmo: @Bryan-Pritz
Paypal: Bryan@Perform-360.com

(Ticket prices are all the same whether or not you choose to drink. There will also be no driving allowed to the event. Ubers and Lyfts only.)

With a hard cap on tickets available due to room capacity and 160 sold last year, this will sell out. Don’t delay!

BLOG:

PROGRAMMING:

“Pizza Sans Pineapple”

BLOCK 7, WEEK 6:

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

Friday – Varied

MONDAY

The Goal Setting Path to Sanity

PSC

“DiGiorgno”

First:
10 Bench Press
8 Heavy Goblet Curtsy Lunge
6 Heavy Renegade Row
*3-5 Sets in 20’*

Then, for 8 Rounds:
8 DB Step Ups
8 BB Floor Wipers
8/4 Chip Ups
8 Lunge Jumps
(20’ Cap)

SPECIALTY CLASSES

MUSCLE

First.
Back Squat:
Max Reps @85%
(x1)

Back Squat:
25 Total Reps @75% (LASP)

Last.
Tempo BB Floor Press (11×1)
50 Total Reps @60% (Bench Max)
*10 Heavy SB Squats Every Time You Stop

FIT

For 11’
6 DB Fwd Lunge
6 Hollow Rocks
80m Sprint

Then,
14-12-10-8-6-4-2
DB Floor Press
Goblet Squat Cleans
Ring Rows
V Ups
150m Row

TUESDAYTUES: TUES: Become More Stories feat. J.R. RacePSC

“Freschetta”

First:
STRENGTH: Work Up to a 3RM Deadlift
-OR-
MUSCLE: 8 Deadlifts @ 65%

Complete with:
10 Ring Push Ups
*Work for 30’

Then:
2/s TGU
100m Run
8 KB Side Lunges
100m Run
10 Hollow Rocks
100m Run
(x12’)

SPECIALTY CLASSES

MUSCLE

First.
8 Chin-Ups
8/s Chinese DB Row
8 Ring Towel Rows
(x4)

Then.
20 BB Curls
20 Alternating Hammer Curls
20” Iso KB Curl (@90°)
(x4)

Last.
12 FTF BB Strict Press
12 KB Front Raise
12/s Bus Drivers
(x4)

FIT

Complete AFAP

8:2
Double KB FR Squat
BB Row
Ring Dips
7cal AB

800m Run

8:2
KB Side Lunges
Renegade Rows
MB Slams
100m Run

WEDNESDAY

Under the Barbell, ep. 6 Rob M

PSC

“Tombstone”

300m Sprint
25 Pull Ups
200m Sprint
25 Sandbag Squats
300m Sprint
25 DB Lunges
200m Sprint
25 DB Curl and Press
500m Farmer Carry

SPECIALTY CLASSES

MUSCLE

First.
Bench Press:
Max Reps @85%
(x1)

Bench Press:
25 Total Reps @75% (LASP)
15/s SA Rear Delt Raise

Last.
8 DB Chest Fly
8 Ring T-Raises
8-10 Plyo Push-Ups
(x5)

FIT

For 15’
4/s DB Snatch
8 KB Sumo Row
30 Alt Rope Waves
150m Row

For 15’
8 RKB Swings
6 Plyo Push Ups
12 Rope Russian Twists
150m Run

THURSDAY

The Nocebo Effect

PSC

“Totino’s”

First:
3 Hang Cleans or Snatches
10 Sit Ups
*Work for 20’’

Then.
Aerobic Power 2 For Time
10:1 Burpees
100m Run

SPECIALTY CLASSES

MUSCLE

First.
6/s BB Reverse Lunge
10 Ring Body Saws
20/s Side Plank Hip Drop
(x3)

Then.
6 BB Kang Squats
6 Ring Layouts
10/s DB SL Glute Bridge
(x4)

Last. With a Pal
400m DB Walking Lunge

FIT

For 18’
4/s Lateral Goblet Step Ups
5/s Sprinter Crunches
6 Plate Busdriver+ Squat
7/s DB Lawnmower Row
150m Row

Then,
20-15-10-5
Renegade Rows
Butterfly Sit Ups
Goblet Squats
100m Run

FRIDAY

Performance360 Clubs

PSC

“Bagel Bites”

First:
5/s Back Racked Fwd Lunges
8 Ring Dips
12 Heavy Goblet Curls
(x20 Min)

Then:
10 RKBS
10 MB Slams
10 Ring Rows
5 Box Jumps
10/5 Cal Bike
(x13’)

SATURDAY

Performance360 Gym Pacific Beach Ocean Beach

PSC: Crown Point 

First:
12 Glute Bridge Alt. DB Press
12 Rotational MB Slams
12 SA DB OH High Kneeling to Standing
80m Farmers Carry
(x25 Min)

Then:
every 3 minutes for 4-5 Rounds
30″ Bike
6/s Pallof Curtsy Lunges
12 Hollow Rocks

A Greater Focus on Nutrition

PSC: Ocean Beach

In Teams of 3, EMOM for 30 Min
Minute 1: 10 OTB Burpees
Minute 2: 15 RKBS
Minute 3: 15/12 cal Bike

-Each partner will work for the full minute. If any team member does not complete the work requirement, that is a penalty

-At the end of the 30 minutes, the total number of penalties = the number of devils press the team owes as buy out

 

PSC: Bay Park

Deck of Cards
First, for 6’
Pick two cards, alternate between those movements

Then, for 20’
A: 10 Squat Jumps
2: 10 DB Lunges
3: 10 RKBS
4: 200m Run
5: 40 Plate Flutter Kicks
6: 10 DB Thrusters
7: 10 Renegade Rows
8: 300m Row
9: 60” Low Plank
10: 10 Goblet Squats
J: 10 Plate GTOs
Q: 10 Ring Rows
K:  20/10 Push-Ups
Joker: 25 Burpees w/a Pal

Optional Deck of Cards Finisher w/a Pal
Spades: 100 Burpees
Hearts: 2000m Row
Diamonds: 100cal Bike
Clubs: 500m Farmer’s Walk

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP

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