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 11/26 – 12/2
  • View Larger Image
  • This Week

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • This Week

This Week 

December Community Workout:
This Saturday, 9am at CP or OB. Come one and come all. No registration necessary.

November Community Workout

November Cycle:

Monday – Varied / AC 2
Tuesday –  Front Squats 
Wednesday – Pull Ups
Thursday – Varied / SE 2
Friday – Jerks

PPBs can be viewed, here.

  • Monday

Monday

PSC

For Personal Progress Benchmark
Aerobic Capacity 2
(Complete in order)
50 Push Ups
50 BW Squats
50 /30 Pull-Ups
50 BW Squats
50 V-Ups
50 BW Squats
50 OHKBS (53#/35#)
50 BW Squats
50 Sit-Ups
50 Burpees
800m Run
*Track Time*
(40’ Cap)

SPECIALTY CLASSES

PRIMAL:

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Typewriter Push-Ups + RKB Swings
Then, Run 200m
B: LM Reverse Lunge to Press + Inchworms w/ Full Stand-Up
Then, 10 calorie AB
C: Renegade Side Raises + DB Suitcase Squats
Then, Row 200m
(35’ Cap)

  • Tuesday

Tuesday

PSC

First. For Strength,
5 Front Squats @75%
10 DB No Touch Russian Twists
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
Then, w/a pal
10’ E.M.O.M
A: 3/s Elevated Gob Curtsy Lunge
B: 3/s Heavy Renegade Rows
—
Finisher
5×60” Low Plank

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, in a 12’ EMOM.
Even: 8 Goblet Reverse Lunges + 8 V-Ups
Odd: 6 OH KBS + 6 Around the World
—
Then, with a Partner.
A1:5 Hell Trots + 100m Run
B: Rest
(x15 Min)
—
Then, to Finish:
50 Supine Row
50 Body Saws
(x12 Min Cap)

MUSCLE: 4:30p, 6p

First.
6 Bench Press @65,75,85%
(x3)
MAX Reps @70%
(x2)
—
Then.
10 Reverse Grip Floor Press
10 Alternating DB Strict Press
10 Double KB Skull Crushers
(x4)

 

  • Wednesday

Wednesday

Welcome Doesn't Mean Tolerant of Apathy

PSC

First. For Structure
8 BB Rows
5 Box/Bench Jump Overs
*3-4 Rds in 15’*
—
Then. For Conditioning Teams of 4
A: 400m Run
B: 1 Rope Pull + Return Drag
C: MAX SB Squats
D: MAX DB Bicep Curls
(x20’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

CHOOSE CLEAN OR SNATCH.
First:
3×3 Hip Snatch/Clean
—
Main Movement:
3 Snatch/Clean
(x4-6)
—
Then, for strength:
Find max pull-ups.
Then 2 sets of ½ max reps

KETTLEBELL CORE: 5:30p

KB Skills
5 Banded KB Swings
4 Tempo Leg Raise
(x10’)
—
15’ EMOM
A: 6 Alternating Waves + 3 Waves (x3)
B: 4 Alt MB Burpee Slams
C: 8 KB Speed Swings
—
Then.
2/s KB Row>Clean>Swing Snatch>Windmill
4/s Table Top Sprinter Lunge
4/s Floor Tap
4 Tuck Ups + 4 Crab Kicks
Bear Crawl + Bench Jump Over
(x10′)

 

   

 

 


 

  • Thursday

Thursday

The Nocebo Effect

PSC

First. For Personal Progress Benchmark
Strength Endurance:2.
5’ RKBS (62#/44#) (NO RX)
—
Then, For Conditioning
3/s DB Side Lunge to Curl
20 Mtn. Climbers
10 Wall Balls
1 Agility Ladder
200m Run
(x15’)
—
Finisher
80 Hollow Rocks

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

CHOOSE CLEAN OR SNATCH.
First:
3×3 Hip Snatch/Clean
—
Main Movement:
3 Snatch/Clean
(x4-6)
—
Then, for strength:
Find max pull-ups.
Then 2 sets of ½ max reps

MUSCLE: 5:30p

First.
8 Pendlay Rows
8 KB Upright Rows
(x4)
—
Then.
8/s SA DB Bench Rows
8 Heavy DB Side Raises
(x4)
—
Last, With a Pal
1 Barbell 21
8 Ring T-Raises
(x3)

PRIMAL: 6pm

Complete as fast as possible.
½ Bridge Run
—
6 Pull-Ups
5/s Iso Rotations
8 KB Sumo Deadlift
(x3)
—
300m Row
—
50 Bear Stance Pull Throughs
70 BW Squats (perform a squat jump every 5th rep)
—
200m Farmer Carry
—
5/s Goblet Curtsy Lunge
15 OH Grip BB Rows
(x3)
FINISH: ½ Bridge Run

 

  • Friday

FridayMON: "First...Then"

PSC

First. For Strength
5 Push Jerks @70-80%
3/s Tempo KB Deadbugs (3131)
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
5 Hang Power Cleans
3 OTB Burpees
100m Run @80%
(x9’)

SPECIALTY CLASSES

PRIMAL: 6a

First, in a 12’ EMOM.
Even: 8 Goblet Reverse Lunges + 8 V-Ups
Odd: 6 OH KBS + 6 Around the World
—
Then, with a Partner.
A1:5 Hell Trots + 100m Run
B: Rest
(x15 Min)
—
Then, to Finish:
50 Supine Row
50 Body Saws
(x12 Min Cap)

MUSCLE: 4:30p

First.
6 Pause Back Squat @65-75%
(x3)
8 Back Squat @65-75%
(x2)
—
Then.
8/s Bulgarian SS
8 BB RDL
(x4)

 

  • Saturday

Saturday

Today is our December Free Community Workout — 9 am class at CP and OB. Totally free. Bring pals. No registration necessary.

October Community Workout

PSC Crown Point

9 Min Tabata – 20”/10”
Squat Jumps
High Knees
Mountain Climbers
—
10:1
Rope Slams
V-Ups
DB Complex
Burpees
200m Run

PSC Ocean Beach

First, 6’ EMOM
7 DB Thrusters
20 Flutter Kicks
—
Then, w/a Partner Work/Rest
A:
10 RKB Swings
8 Lunge Jumps
100m Run(Together)
B:
3 MB Complex
150m Run (Together)
C:
5 Hell Trots
200m Run(Together)
D:
30” Plank
8 Cal Bike
(18’)

 

 

  • Sunday

Sunday

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

Performance3602022-02-27T13:38:54-08:00

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