Skip to content
Performance360 | Strength & Conditioning Gym Logo Performance360 | Strength & Conditioning Gym Logo Performance360 | Strength & Conditioning Gym Logo
  • START HERE+
    • Group Training
    • Personal Training
  • WHY P360 WORKS
  • ABOUT+
    • The Training
    • The Coaches
    • The Culture
  • LOCATIONS+
    • Pacific Beach
    • Ocean Beach
    • Bay Park
    • Denver
    • Oceanside
    • Miramar (Opening April 2023)
    • La Mesa (Opening May/June)
    • Imperial Beach (Coming Soon)
  • OWN A P360
  • START HERE+
    • Group Training
    • Personal Training
  • WHY P360 WORKS
  • ABOUT+
    • The Training
    • The Coaches
    • The Culture
  • LOCATIONS+
    • Pacific Beach
    • Ocean Beach
    • Bay Park
    • Denver
    • Oceanside
    • Miramar (Opening April 2023)
    • La Mesa (Opening May/June)
    • Imperial Beach (Coming Soon)
  • OWN A P360
Previous Next
This Week’s Training 10/8 – 10/14
  • View Larger Image
  • This Week

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • This Week

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.)

October Cycle:

Monday – Cleans / LT 3
Tuesday –  Varied
Wednesday – Deadlifts
Thursday – Varied / SE 3
Friday – Varied Lift / AP 4

PPBs can be viewed, here.

  • Monday

Monday

October Programming Prep

PSC

First. For Strength
2 Hang Cleans
Rest 15”
2 Hang Cleans
10 Seated DB Press
*Every 4’ for 20’ (x5) *
—
Then. For Conditioning (w/2 buds)
A: 5 Pull Ups + 5 Wall Balls + 20 High Knees
B: 10 Burpees
C: Rest
(x11’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, for 8’
5/s Renegade Row
5 Ring Dips → Or 10 Tricep Kickbacks
50m Sprint
50m Jog
—
Then, 15-13-11-9-7-5
All reps total reps
Rope Slams
DB Hanging Side Lunges
Split Stance DB Curl and Press
No-Jump Burpees
100m Run

  • Tuesday

Tuesday

PSC

First. For Structure
1 Heavy Rope Pull AFAP
80m Farmer’s Carry
*4 Rds in 20’*
—
Then. For Conditioning w/a partner
a) Max Push Ups + Max SB Squats
b) 400m Run
(x2)
—
a) 2/s Heavy-ish TGU
b) 400m Row
(x2)
—
a) 30 Mod Heavy Renegade Row
b) 20 BB Floor Wipers
(x2)
(x18’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
500m Row
—
8 Supine Row
5/s Side Plank Hip Drops
5 Goblet Squat Cleans
(x3)
—
400m Run
—
30 Burpees
80 BW Squats
200 OH Plate Flutter Kicks
—
200m Farmer Carry
—
10 OH KBS
10/s DB Archer Row
(x3)
FINISH: 800m Run

MUSCLE: 4:30p, 6p

First,
8-8-6-6 Seated BB OH Press
30” Weighted Plank
(x4)
—
Then,
8-8-6-6-6 DB Bench Press
10 LM Towel Rows
(x5)
—
Last, With a Pal
10×5050 Tempo Manual Towel Row
10×5010 Tempo DB Push-Ups
(x3-4)

 

  • Wednesday

Wednesday

PSC

First. For Strength
5 Deadlifts @75%
8/s Tempo Sprinter Crunches (3030)
*Every 5’ for 25’ (x5)
—
Then. For Conditioning
3/s Front Rack Rev. Lunges
6 OTB Lateral Hops
20 Plate Flutter Kicks
150m Run
(x10’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
2×3 Muscle Snatch
3×3 Snatch Balance
—
Main Movement:
2x(1+1) Snatch + Hang Snatch
(x5)
—
Then, for strength:
4×3 Jumps Over the Box

KETTLEBELL CORE: 5:30p

KB Skills
5/s SA Heavy Swings
5/s KB Floor Taos
(x10’)
—
15’ EMOM
A: 8 Rope Waves + 3 Slams (x3)
B: 2/s MB Rev Lunge Slams + 4 OH Squats
C: 4/s ½ Kneeling Press
—
For 10’ w/ a Partner
A1: 3/s Swing Snatch+Bent Press+12 Mt Climbers
A2: 3/s Swing Clean+F Lunge+ 10 V Ups
B: Rest


 

  • Thursday

Thursday

PSC

3×8’ Density Circuits (3’ Rest b/w)
A)
8 OHKBS
8 KB Around the World
8 Side Lunges
20 Plate Toe Taps
—Rest 3’–
B)
20 Standing Russian Slams/30 Rope Waves
10 Body weight Squats
10 DB Push Press
100m Run
—Rest 3’–
C)
10 DB Curtsy Lunges
10 Low Plank Hip Drops
10 Plyo Lunge Jumps
100m Row

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
2×3 Muscle Snatch
3×3 Snatch Balance
—
Main Movement:
2x(1+1) Snatch + Hang Snatch
(x5)
—
Then, for strength:
4×3 Jumps Over the Box

MUSCLE: 5:30p

First,
Back Squat
12-10-8-8-8 @60-80%
(x5)
—
Then,
6 Front Squat @75%
(x3)
—
Last,
8 DB RDL
8 Ab Rollouts
(x3)

PRIMAL: 6pm

w/ a Partner.
A: 200m Run
B: Hell Trots
(x8’)
A: 200m Row
B: Plank
(x8’)
A: 45” Assault Bike @ Moderate Pace
B: Renegade Row
(x8’)

  • Friday

Friday

PSC

First. For Structure
10 Front Squats @60-70%
10 KB Goblet Curls
*Every 4’ for 16’ (x4)*
—
Then. For Conditioning.
10-8-6-4-2
Ring Dips
Lateral Bench/Plate Shuffles
Bent Over Rear Delt Raises
Cossack Squats
200m Run

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
500m Row
—
8 Supine Row
5/s Side Plank Hip Drops
5 Goblet Squat Cleans
(x3)
—
400m Run
—
30 Burpees
80 BW Squats
200 OH Plate Flutter Kicks
—
200m Farmer Carry
—
10 OH KBS
10/s DB Archer Row
(x3)
FINISH: 800m Run

MUSCLE: 4:30p

First,
12-8-6-8-12
Close-Grip Bench
Heavy DB Sumo Row (Total Reps)
(x5)
—
Then,
20/s DB Hammer Curl
20/s SA Plate Lateral Raise
(x3)
—
15 BB Shrugs
15 DB Flys
(x3)
—
10 BB Reverse Curl + (2) Presses
10 Slow Push-Ups
(x3)
—
Last, BUAN
100 Band Push Downs
100 Shoulder Taps

 

  • Saturday

Saturday

Become More Stories with Megan BarrettPSC Crown Point

3 Rounds of 10’ AMRAP:
100m Row
10 Push-ups (or 3x 3” Negative Push-ups)
10 Bear Kick-throughs
10 Cal Assault Bike
10 Curtsy Lunges
10 Chin-ups
100m Run

 

PSC Ocean Beach

3 Rounds of 10’ AMRAP:
100m Row
10 Push-ups (or 3x 3” Negative Push-ups)
10 Bear Kick-throughs
10 Cal Assault Bike
10 Curtsy Lunges
10 Chin-ups
100m Run 

 

  • Sunday

Sunday

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

Performance3602022-02-27T13:39:01-08:00

Share This Story, Choose Your Platform!

FacebookTwitterRedditLinkedInTumblrPinterestEmail

Related Posts

This Week’s Training
This Week’s Training
Gallery

This Week’s Training

October 16th, 2022
This Week’s Training (9/5 – 9/11)
This Week’s Training (9/5 – 9/11)
Gallery

This Week’s Training (9/5 – 9/11)

September 4th, 2022
This Week’s Training (8/29 – 9/4)
This Week’s Training (8/29 – 9/4)
Gallery

This Week’s Training (8/29 – 9/4)

August 28th, 2022
This Week’s Training (8/22 – 8/28)
This Week’s Training (8/22 – 8/28)
Gallery

This Week’s Training (8/22 – 8/28)

August 21st, 2022
This Week’s Training (8/15 – 8/21)
This Week’s Training (8/15 – 8/21)
Gallery

This Week’s Training (8/15 – 8/21)

August 14th, 2022

Leave A Comment Cancel reply

You must be logged in to post a comment.

Article Categories:

  • #BecomeMore Mindset (24)
  • All Articles (663)
  • Archived Workouts (498)
  • Daily Workout Blog (667)
  • Featured Articles (15)
  • Franchising 101 (11)
  • GRASSROOTS (11)
  • Member Success Spotlight (28)
  • News & Announcements (2)
  • Nutrition (37)
  • Program Design & Theory (52)
  • Recent Posts (109)
  • Today's Workout (1,090)
  • Training Expertise (152)
  • Uncategorized (275)
  • videos (1)
  • Contact Us
  • #BecomeMore Blog
  • Pro Shop
  • We’re Hiring
Update Payment Method
Membership Changes
Terms & Conditions
Privacy Policy
Franchise Disclaimer

Performance360 Pacific Beach
4515 Gresham Street
San Diego, CA 92109
——-
(619) 800-2774
Click Here for Directions

Performance360 Denver
1943 S. Broadway
Denver, CO, 80210
——-
(720) 924-9636
Click here for directions

Performance360 La Mesa
8011 University Ave
Ste. C-1
La Mesa, CA 91942
——-
(619) 500-4031
Click here for directions

Performance360 Ocean Beach
1931 Bacon Street
San Diego, CA 92107
——-
(619) 272-6023
Click Here for Directions

Performance360 Oceanside
601 Oceanside Blvd.
Oceanside, CA 92054
——-
(619) 937-2959
Click Here for Directions

Performance360 Bay Park
1221 W. Morena Blvd
San Diego, CA 92110
——-
(619) 378-0303
Click Here for Directions

Performance360 Miramar
9232 Miramar Road
San Diego, CA 92126
——-
(619) 701-6803
Click Here for Directions

Copyright 2010 - 2023 Performance360
FacebookTwitterYouTubeInstagram
Page load link
Go to Top