This WeekÂ
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:
–Do you ever get a little confused or unsure of which rep count to do on days where you get a choice?
COMMUNITY:
–Members of the Month: BLOCK 7!
- Ocean Beach: Kami Olivarria & Vitali Kalinin
- Pacific Beach: Kate Woodward & Brandon Tucker
UPCOMING EVENTS:
–Thanksgiving Potluck (ALL GYMS): Save the Date, Friday November 15th we’ll have our 7th annual Friendsgiving Potluck at Crown Point Gym, open to ALL members and their guests.
–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 2/6:
Monday – Jerks
Tuesday – Varied
Wednesday –Â Front Squats
Thursday – Varied
Friday – Varied
MONDAY
PSC
âWinterfellâ
10:1
Push Press/Jerk
RKB Swings
DB Lunges
30â Bike
Complete in a 40â time cap
SPECIALTY CLASSES
MUSCLE
First.
11 Back Squat @65%
11 Weighted Leg Lifts
(x3)
—
Then.
1 Back Squat 21
21 Straight Leg Plate Sit-Ups
(x2)
—
Last.
5′ Max DB/KB Goblet Squats @½ BW
(x1)
FIT
For 5â
5 Plyo Push Ups->Push Ups
10 BW Squats
—
Right IntoâĤ
400m Run
7 Hell Trots
300m Run
14 Chin Ups
200m Run
21 Burpees
100m Run
(x2)
—
Then, to Finish
20 Plate Flutter Kicks
4/s Plate Pull Throughs
5 Tuck Ups
(x6â)
TUESDAY
PSC
âThe Dreadfortâ
8×3â w/ a Pal.
A: 3 BB Complex
B: Rest
—
A: 6 Hang Cleans + 4 Lateral Burpees
B: Rest
Perform each pairing 4x for 8 total rounds.
SPECIALTY CLASSES
MUSCLE
Pre-Pump.
9 Ring Dips
13 Rear Delt Raises
9/s SA KB Strict Press
(x3)
—
Pump.
11 Bench Press @65%
11 Seated Band Face Pulls
15″ Weighted Hollow Hold
(x3)
—
Final Pump.
7 Close Grip Bench
9 DB Arnolds
11 Band Push-Downs
(x5)
FIT
For 10â
6 DB Thrusters
6 MB slams
80m Sprint
—
Then, Complete AFAP
20-15-10-5
DB Curl& Press
Sprinter Crunches
Goblet Fwd Lunge
Plate GTO
200m Run
WEDNESDAY
PSC
âLast Hearthâ
Reps for Goal Circuit.
5/10 Front Squat
8/s DB Piston Floor Press
8 Rotational MB Slam
8 Renegade Row
150m Run
(x30 Min)
SPECIALTY CLASSES
MUSCLE
First.
8 Pull-Ups
8 Ring Face Curls
8 Pause Band Bent Over Rows
(x5)
—
Then.
8 BB Rows
8/s DB Curls
8 Chin-Ups
(x5)
—
Last. Pick One
90 BB Curls (75/45#)
70 Heavy DB Sumo Rows
50 Feet Up Ring Rows
FIT
For 12â
12 BB Row
8 Lunge Jumps
30 Alt Rope Waves
10â AB Sprint
—
Then, Complete AFAP
21-15-9
DB Snatch
Renegade Rows
Goblet Squats
300m Run
THURSDAY
PSC
âDeepwood Motteâ
First:
10 BB Rows
10 DB Lunges
5 Pull-Ups
Max Cal Bike Sprint
(x15 Min)
—
Then:
10 BB RDLs
10 Goblet Curtsy Lunges
5 Chin-Ups
Max Cal Bike Sprint
(x15 Min)
SPECIALTY CLASSES
MUSCLE
First.
10 Deadlifts @65%
10 Weighted DB Sit-Ups
(x3)
—
Then.
8 Elevated BB Glute Bridge (30×0)
8/s DB Side Bend
15″/s SL Wall Sit
(x4)
—
Last.
5/s Two DB SL RDL
5/s Plate Pull Though
(x4)
FIT
16-14-12-10-8
OH KB Swings
Push Ups
DB Grounded Alt Row
Hollow Rocks
6cal Bike
—
500m Run
—
Then, for 15â
10 BB Rev Lunge
10 Ring Rows (stay moving)
10 Plate Russian Twists
150m Run
(40â Cap)
FRIDAY
PSC
âKarholdâ
Complete with a Partner.
100 Ring Dips
100 AB Rollouts
150 RKB Swings
150 MB Slams
SATURDAY
PSC: Crown PointÂ
33 Minutes of Consistent Effort
Plate Complex 3 Rounds:
20â Bent Over Row (AMRAP-AFAP)
20â Upright ISO hold
20â Bent Over Row (3131 Tempo)
—
Dice Roll Cardio Selection
—
Single DB Complex 3 Rounds:
20â Front Raise (AMRAP-AFAP)
20â Crush ISO hold
20â Press (3131 Tempo)
—
Dice Roll Cardio Selection
—
BW Complex 3 Rounds:
20â BW Squats (AMRAP-AFAP)
20â Hack Squat ISO hold
20â BW Squat (3131 Tempo)
—
Dice Roll Cardio Selection
PSC: Ocean Beach
Teams of 2
800m Run
80 Pull-Ups
—
500m Run
50 Burpee Box Jump Overs
—
300m Run
30 RKBS (heavy)
—
200m Run
20 Alternating Bicep Curls (per person)
—
Remaining Time
Max cals on Bike
PSC: Bay Park
First. For 13â
KB Complex + 100m Run
Plank Complex + 100m Run
—
Then. For 10â
w/a pal
A: 3 Hell Trots + 10â Bike Sprint
B: Rest
—
Last for 5 Rounds
10 Burpees
60m FR KB Carry
SUNDAY
YOGA:
9 am @ OB
9am @ CP
OPEN GYM:Â
10 – 12 pm @ CP
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