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:

–Adding muscle in the PSC is a tale as old time. Here is how to do it.

UPCOMING EVENTS:

–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 4/6:

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

Friday – Varied

MONDAY

Performance360 Pacific Beach Gym

PSC

“Tormund Giantsbane”

First.
Muscle/Fitness:
8 Push Press
8 Goblet Squats
*Every 3’
Strength:
4 Push Jerk
4 Double KB Front Squat
*Every 4’
(x16’)

Then.
5 BB Complex:
    – Row/Clean/Jerk/Lunge R/L
200m Row/Run Alt
(x6)

SPECIALTY CLASSES

MUSCLE

First.
Back Squat
1×11 @65%
3×4+3 @80% (Rest = 20”)
*Pair With: 10 Ring Body Saws
                      10 Ring Shoulder Taps

Then.
8 1½ Front Squats
8 1½ Ab Rollouts
(x3)

Last.
20 DB Lunges (Short Rest)
(x5)

FIT

For 12’
10 Double KB Fwd Lunge
8 Push Ups
6 Chin Ups

500m Run

Then, For 9’
A: KB Complex:
        5 OH KB Swings
        5 Goblet Squats
        5 Pull Throughs
100m Run
—Rest 2’—
Last, For 9’
B: DB Complex:
        4 Renegade Rows
        4 DB Push Press
        4 Fwd Lunges
100m Row

TUESDAY

Which Rep Count Should I Do?

PSC

“Ygritte”

For 8 Rounds
6 Deadlifts
8 KB Push Ups
6 MB Slams
30” Low Plank
Max Cal/Watt Bike Sprint

SPECIALTY CLASSES

MUSCLE

First.
Bench Press
1×11 @65%
3×4+3 @80% (Rest = 20”)
*Pair With: 8 Ring T-Raises
                      30 DB Flutter Kicks

Then.
7/s DB Piston Bench
8/s Staggered Push-Up
9/s SA Rear Delt Raise
(x3-4)

Last.
BB Complex:
8 Skull Crushers
12 Strict Press
20 Close Grip Bench
(x3)

FIT

Complete AFAP
21-15-9
BB Rev Lunge
DB Snatch
Cossack Squats (bodyweight)
300m Run

400m Row

40-30-20-10
Goblet Step Ups
Renegade Rows
Rope Alt. Waves
300m Run

400m Row

WEDNESDAY

 

PSC

“Manse Rayder”

For 30’ Reps for Goal.
4/8 Front Squats
10 Ring Rows
10 DB Bench
10 Sprinter Crunches
10 Lateral Hops
150m Run

4R, Heavy: Strength
8R, Moderate: Muscle/Fitness
8R, Light: Conditioning

SPECIALTY CLASSES

MUSCLE

First.
20 Chin-Ups
10 BB Reverse Curls
5/s SA Ring Row
10 Tempo Tuck-Ups (30×0)
(x4-5)

Then.
20 UH Grip BB Rows
10/s Concentration Curls
10 Band/Towel Pull Downs
10 Ring Layouts
(x4-5)

FIT

Complete 10:1
A: Ring Dips + MB Slams
Then, 200m Run

B: DB Sumo Squat + V-Ups
Then, 200m Run

C: Thrusters + KB Lawnmower Row
Then, 200m Run

Then, Right Into…
200m Farmer Carry
400m Run

THURSDAY

 

PSC

“Wun Wun”

10:9:8:7:6
Chin Ups
RKBS
15” Bike Sprint

Then. 500m Run

10:9:8:7:6
Thrusters
Lateral Bar Burpees
15” Bike Sprint

Then. 500m Run

SPECIALTY CLASSES

MUSCLE

First.
Deadlift
1×11 @65%
3×4+3 @80% (Rest = 20”)
*Pair With: 30” Weighted High Plank
                       10 Plank Up-Downs

Then.
6/s 1½ BB Bulgarian SS
10/s Full Kneeling Pallof Press
20”/s Iso DB Split Squat (Heavy)
(x3)

Last.
6/s DB Reverse Lunge + Split Squat
6/s Low Plank KB Taps (Slow)
(x3)

FIT

14-12-10-8-6
KB Sumo DL (Double KB)
DB Floor Press
Plyo Skaters
MB Slams
5 Cal Sprint

800m Run

4 Hell Trots
50 Plate Flutter Kicks
80m Sprint
(x4)

FRIDAY

Gym 92109

 

PSC

“Craster”

For 25’
5 Hang Cleans @ Moderate (60%)
5 Jump Overs
10 Hollow Rocks
10 DB Fwd Lunges
200m Run

Then. Finisher
*Optional For Time.
Biathlon
800m Row
800m Run

SATURDAY

PSC: Crown Point 

Roll Dice to determine exercise & shared reps/meters from the following:
For 36’, In Teams of 3:
MB Slams
Plate GTO
BW Squats
Push-Ups
Push-Ups
Sprinter Crunches (per side)
Glute Bridge
MB Rotational Throws
Run
Row

 

PSC: Ocean Beach

12’ AMRAP – Every Round Add 3 Reps
SA KB Clean
Pull Ups (or) Ring Rows
Burpees

Then For 20’
8 Plate Squat + Bus Drivers
10 Plate Hop Overs
8 Push-Ups
10 Heavy KB Hinge Taps
8 DB Lunge to Curl
10 Renegade Rows
150m Run / 150m Row  

 

PSC: Bay Park

First, w/a Partner, You Go, I Go. (25’)
A: 10 Devil’s Press
B: 30 Plate Flutter Kicks
300m Run Together

A: 200m Row
B: 10 H2H Swings + 10 KB Lateral Hops
300m Run Together

A: 10 Plate GTOs + 5 Lateral Plate Burpees
B: 10/s Sprinter Crunches
300m Run Together

A: 10 BB Rows
B: 10 MB Slams
300m Run Together

Then, Stay With Your Pal
A: Low Plank
B: Sprint Ladder: 100m, 200m, 300m, 300m, 200m, 100m

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP

(Visited 3,403 times, 1 visits today)