This Week
50% OFF NOVEMBER:
–The return of our 50/50 promo is here! All new members get 50% off their first month when they join in November, and all current members get 50% off their next month when they refer someone.
Just text or email this link to your friends and family:
https://perform-360.com/tame-the-holidays/
BLOG:
–Feel like you’re doing all the right things but you can’t seem to lose those stubborn pounds?
UPCOMING EVENTS:
–Thanksgiving Potluck (ALL GYMS): This Friday we’ll have our 7th annual Friendsgiving Potluck at Crown Point Gym, open to ALL members and their guests. Bring a dish to share and whatever you want to drink. (Just make sure you’re responsible for removing anything you bring.)
–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
PROGRAMMING:
“Winter is Coming”
BLOCK 8, WEEK 3/6:
Monday – Jerks
Tuesday – Varied
Wednesday – Front Squats
Thursday – Varied
Friday – Varied
MONDAY
PSC
“Crows”
10:8:6:4:2
Push Press/Jerk
DB Pull Through
Double KB Row
100m Run
—
400m Row
—
30 MB Slams
30 Supine Row
30 Butterfly Sit-Ups
30 Push-Ups
(x2)
—
500m Run
(35 Minute Cap)
SPECIALTY CLASSES
MUSCLE
First. Welcome to Gainzville
Back Squat
1×15 @60%
2×9 @70%
2×7 @75%
*Pair With: 30″ Hollow Ring Plank
—
Then. The 5’ Quad Challenge
50 Front Squats @BW
**PROG: @80% BW
4 on a rack = 20’
3 on a rack = 15’
2 on a rack = 10’
FIT
8’ EMOM
3 Hell Trots
—
For 14’
6 Rev Lunge Rope Waves
80m Run
6 MB Slams
80m Run
6 DB Snatch
80m Run
—
Then, Complete w/ a Partner
A1: 200m Sprint
A2: 80m Farmer Walk
B: Rest
(x4 Rounds)
TUESDAY
PSC
“Lord Snow”
5 Hang Cleans
5 MB Slams
5 KB Side Lunges
5 Ring Dips
15″ Bike
(x25 Min)
SPECIALTY CLASSES
MUSCLE
First. Tank Top Tuesday.
Bench Press
1×15 @60%
2×9 @70%
2×7 @75%
*Pair With: 20 Varied Band Pull Aparts
10 Weighted Leg Lifts
—
Then. Pumpidy Pump.
9 Close Grip DB Bench (Neutral Grip)
11 High to Low Face Pulls
13 Ring Push-Ups
(x3-4)
—
Final Pump.
9 DB Flys
11 BB Skull Crushers
13 Hanging Leg Raises
(x3-4)
FIT
With a Running Clock
First For 20 Min:
6 Pull Ups
10 Sprinter Crunches
10 Goblet Lateral Step Up
Agility Ladder
50m Sprint/50m Return Jog
—
Then:
17-15-13-11-9-7
Renegade Rows
Plate GTO
100m Run
WEDNESDAY
PSC
“Edd”
First, for 16 Min.
5/10 Front Squats
5R Strength every 4 min.
10R Muscle every 2-3 min.
—
Then:
35/30/25/20
Russian KB Swings
300m Run
SPECIALTY CLASSES
MUSCLE
First.
8/s Landmine Rows
10 DB Pull-Overs
12 DB Rear Delt Raises
20 Open Grip DB Curls
(x5)
—
Then. BUAN
50 Two DB Rows
50 Straight Arm Band Pull Downs
100 Plate Side Raises
100 KB Towel Curls
FIT
With a Running Clock
First 17:
6 Chin Ups
8 Double KB Squats
8 DB Floor Press
6 Cal AB
—
Then:
15 RKB Swings
15 DB Thrusters
100m Run
10 RKB Swings
10 DB Thrusters
200m Run
5 RKB Swings
5 DB Thrusters
300m Run
THURSDAY
PSC
“Samwell”
w/ a Running Clock
First 15 Minutes.
1 KB Complex
150m Run
1 DB Complex
150m Run
—
300m Farmer Carry
Jumping Jacks Until Last Person
—
Final 10 Minutes.
10 Rope Slams
10 Lunge Jumps
10 Sprinter Crunches
10 DB Side Raises
SPECIALTY CLASSES
MUSCLE
First.
Deadlift
1×12 @60%
2×9 @70%
2×7 @75%
*Pair With: 40-60” Weighted Plank
—
Then.
8/s DB Bulgarian SS
15”/s Pallof Hold
12/s Banded Donkey Kicks
(x3-4)
—
Last.
8/s SL Elevated DB Glute Bridge
6/s Heavy DB Side Bends
(x3-4)
FIT
For 16’
10 BB Row
8 V Ups
8 Ring Dips
150m Row
—
Then,
7 Goblet Squats
6 Hollow Rocks
80m Sprint
(x9’)
—Recover 90”—
7 DB Push Press
6 Lunge Jumps
80m Sprint
(x9’)
FRIDAY
PSC
“Pyp”
For 6 Rounds.
5/s BB Lunges
3×3 Pull-Ups
10 Butterfly Sit-Ups
8/s DB Row
150m Row
SATURDAY
PSC: Crown Point
30’ AMRAP; Ascending Reps 1:2:3:4:5:6…
Double DB Row
Crab Toe Touch (per side)
Bench / Plate Jump Overs
Plank Toe Touch (per side)
Goblet / BW Curtsy Lunge (per side)
**Every 3 minutes, on the beep: 100m Run
PSC: Ocean Beach
With a Partner: You-Go-I-Go
6:1
DB Snatches
100m Run
—
10:6
BB Rows
100m Run
—
6:1
Burpee Bench/Plate Jump Overs
100m Run
—
10:6
KB Squat Cleans
100m Run
—
6:1
Ring Rows
100m Run
—
Optional ab finisher w/ time remaining
PSC: Bay Park
12′ AMRAP in Teams of 3
With Two DB’s or KB’s
6 Push-Ups
6 Thrusters
6 Lunges
—
Then, For 18′
7 Med Ball GTO
7 Lateral Plate Hops
9 Ring Rows / Supine Rows
9 DB Floor Press
11 Goblet Squats
11cal Row / 200m Run (Alternate)
SUNDAY
YOGA:
9 am @ OB
9am @ CP
OPEN GYM:
10 – 12 pm @ CP
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