This Week 

50% OFF NOVEMBER:

–Final Week!

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:

–Are you judging the effectiveness of your workout based on “calories burned?” Here’s why that’s a very self limiting viewpoint.

The Fallacy of “Calories Burned”

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 5/6:

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

MONDAY

 

PSC

“3-Eyed Raven”

10:1
Push Press/Push Jerk
DB RDLs
Sprinter Crunches (per side)
Goblet Lateral Step Ups
Burpees
200m Run
(40’ Cap)

Performance: Jerks @ 5:4:3:2:2:1:1

SPECIALTY CLASSES

MUSCLE

First.
Back Squat
3×3+3 @83% (Rest = 25 sec)
30” Extended Weighted Plank
(x3)
—
Then.
6/s Tempo BB Bulgarian SS (30×0)
15”/s SL Wall Sit
15/s Weighted Side Plank Hip Tap
(x4)
—
Last.
10 BB Glute Bridge
10 Ab Rollouts
(x3)

FIT

Complete AFAP
8:2
BB Rev Lunge
Wall Balls
Ring Dips
Plank ups
7cal AB
—
800m Run
—
8:2
DB Curl & Press
Goblet Squat Jumps
Tuck-Ups
150m Run

TUESDAY

Performance360 Pacific Beach Best Gym

PSC

“The Night King”

Running Clock.
5 Deadlifts @~65-70%
10 Push Ups
30 Plate Flutter Kicks
(x5)
—
500m Run
—
5 Hang Cleans 60-75%
10 MB Slams
5 Knees to Elbows
(x5)
—
500m Run

Performance: Deadlifts @ 2R

SPECIALTY CLASSES

MUSCLE

First.
8-8-12-12-15-15
UH Grip BB Rows
DB Bench
Plate/ DB Side Raise
(x6)
—
Then.
10 Landmine Towel Rows
10 DB Flys
10 Ring Dips
(x6)

FIT

Complete AFAP
35 Renegade Rows
35 Goblet Squats
400m Run
(x3)
—
35 MB Slams
35 KB Suitcase DL
400m Row
(x3)
—
For 4 Rounds
30 Rope Alt Waves
10 Burpees
60m Farmer Carry
8 Cal AB

WEDNESDAY

Weightlifting Gym San Diego

PSC

“The Wall”

For 30’ Reps for Goal.
4/8 Front Squats
8 Renegade Rows
8 Piston Bench
8 V-Ups
8 KB Side Lunges
150m Run

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

Performance: Front Squats @ 2R

SPECIALTY CLASSES

MUSCLE

No Muscle Today.

FIT

No Fit Today.

THURSDAY

 

PSC

“A Proper Northern Drink”

For 35’
300m Run
10 BB Rows
8 Goblet Curtsy Lunges
10 Burpees
8 DB Suitcase Squats
10 Wall Balls
300m Row
—
Finisher:
100 Butterfly Sit Ups

SPECIALTY CLASSES

MUSCLE

No Muscle Today.

FIT

No Fit Today.

FRIDAY

 

PSC

“Wildlings”

For 25’
4 Hang Snatches
10 Hollow Rocks
(x2)
150m Run
—
15 RKBS
10/5 Pull Ups
(x2)
150m Run
—
Finisher:
10’
60m SA Farmer Carry
Max Watt Bike Sprint

SATURDAY

PSC: Crown Point 

3 Rounds of 10’ AMRAP
100m Row
10 Push-ups
10 Bear Kick-thrust
10 Cal Assault Bike
10/s BW Rev Lunges
10 Chin-ups
100m Run
10 Butterfly Sit-ups
10/s SL Glute Bridge

 

PSC: Ocean Beach

First for 30 Mins
3 MB Complex
80m Row
8 Goblet Squat Cleans
8 RKB Swings
8 Plate Lateral Hops
8  Plate GTO
15″ Bike Sprint
Agility Ladder
100m Run
5 Hell Trots (Every other Round)
—
Finish:
45″ Plank
30″ Rest
(x5)

 

PSC: Bay Park

First, for 20’
KB Complex: 
   10 OHKBS
   10 Gob Squats
   5/s Pull Through
200m Run
—
Plate Complex: 
   10 Plate GTO
   10 Lateral Plate Hop
   10/s Russian Twist
20” Bike Ride
—
DB Complex:
   6 Lunges
   6 Curls
   6 Push Press
10 Row Power Pulls
—
Then, 10’
Dirty Thirty
10 BW Squats
10 Push Ups
10 Sit Ups
(AMRAP)

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP