This Week 

COMMUNITY:

-Location Labeling: You will notice in your scheduling app that the two PB locations are now labeled Pacific Beach (Crown Point) and Pacific Beach (Garnet). Class times are all the same, we just found this clears up geography a bit more and makes it easier to view. Just be a little more mindful when signing up as you get used to it, to ensure you are selecting the correct location.

Thanksgiving Potluck (ALL GYMS): Save the Date, Friday November 15th we’ll have our 7th annual Friendsgiving Potluck at Crown Point Gym, open to ALL members and their guests.

P360 Potluck

–P360 Holiday Party (ALL GYMS): We have already sold over 75 tickets! 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

P360 Prom

(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:

–7 Benefits of Adding Functional Muscle

PROGRAMMING:

“Winter is Coming”

BLOCK 8, WEEK 1:

Monday Jerks
Tuesday – Varied
Wednesday – Front Squats
Thursday – Varied

Friday – Varied

MONDAY

 

PSC

“The Wall”

Reps for Goal Circuit.
5/10 Push Press
8 Goblet Squats
12 Russian Twists
8/s DB Rows
6 Jump Overs
150m Run
(x30 Min)

5R, Heavy, Slower: More strength focus
10R, Moderate: More muscle focus
10R, Light, Faster: More conditioning focus

SPECIALTY CLASSES

MUSCLE

Goodbye, Legs and Soul.
10 Back Squat @50-60%
10 Banded Leg Extensions
5 Tempo Ab Rollouts (4410)
(x10)

FIT

Complete 9:1
A: Ring Dips + Wall Balls
200m Run

B: DB Step-Ups + Mntn. Climbers
200m Run

C: Goblet Rev. Lunge + Push-Ups
200m Run

Then, Complete 6:1
A: Ring Rows + MB Slams
200m Run

B: DB Thrusters + Hollow Rocks
200m Run

C: KB Curtsy Lunge + Around the World
200m Run

TUESDAY

PSC

“Castle Black”

10:9:8:7:6
RKB Swings
Wall Balls
12” Assault Bike

800m Run

5:4:3:2:1
Deadlifts
Sprinter Crunches
12” Assault Bike

800m Run

SPECIALTY CLASSES

MUSCLE

Pre-Pump.
10 DB Floor Press
10 Band Pull Aparts
10 Plate Front Raise
(x3)

Pump.
Bench Press: Max Reps @70-60-50-40%
10/s SA Band External Rotation
30” Heavy Weighted Plank
(x4)

The Final Pumpdown.
10 DB Strict Press
8 Tempo Push-Ups (30×0)
6/s Plate Bus Drivers
(AMRAP)

FIT

10’ EMOM
8 OH KB Swings + 4 HP Pull Throughs

For 10’
3/s DB Snatches
6 Lunge Jumps
40m Farmer Carry

Rest 90’

For 10’
8 DB Suitcase Clean
8 V Ups
6 Bench Jump Overs

WEDNESDAY

 

PSC

“Eastwatch”

First, for 16 Min.
5/10 Front Squats
STRENGTH: 5R every 3-4 min.
MUSCLE/FITNESS: 10R every 2-3 min.
PERFORMANCE: 2R every 4 min.

Then:
8 Back Squats @ Light
8 KB Push-Ups
8 V-Ups
200m Row
(x5)

SPECIALTY CLASSES

MUSCLE

B.U.A.N.

40 Pendlay Rows
40 KB Curls
50 Chin-Ups
50 BB Curls
60 Renegade Rows
60 Ring Rows
80 SA Seated Band Rows
100 Alternating Hammer Curls

FIT

Complete AFAP
5 Hell Trots
6 Chin Ups
100m Run
(x3)

Then, BUAN
20 Burpees
20 Plate Russian Twists (per side)
200m Run

40 Goblet Squat Cleans
40 DB Curl & Press
300m Run

60 RKB Swings
60 Renegade Rows
400m Run

20 BW Squats
10 Butterfly Sit-Ups
10 Shoulder Taps
(x3)

THURSDAY

 

PSC

“Hardhome”

First, Every 45″ for 10 Rounds:
10 OH KB Swings
6 Lunge Jumps

Then, for 12 Min:
10 UH Grip BB Rows
6 Lateral Bar Hops
6 Chin Ups
10″ Bike Sprint

5 Round Finisher:
100m Sprint
45″ Heavy Farmer Hold

SPECIALTY CLASSES

MUSCLE

First.
6:10 Deadlifts @70-60%
15” Hollow Hold
10 Prone Band Hamstring Curl
(x5)

Then.
10 Elevated BB Glute Bridge
20” Feet Elevated Straight Leg Bridge
8 Standing Ring Layouts
(x3-4)

FIT

First, for 20’:
8 BB FR Rev Lunge
10 Sprinter Crunches
8 DB Sumo Row
4/s DB Piston Push Press
100m Row Sprint

Then, w/ a Partner:
A: 5 Plate GTO + 4 Over the Plate Burpees
B: Rest
(x8’)

FRIDAY

 

PSC

“First of the First Men”

For 25 Minutes.
6 Hang Cleans
10 Hollow Rocks
(x2)
Run 150m

6 Devil’s Press
8 Goblet Step Ups
(x2)
Run 150m

60″ Rotating Low Plank
Run 150m

PERFORMANCE: Option to sub 2R Hang Cleans

SATURDAY