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:

–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!

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 – Front Squats
Thursday – Varied

Friday – Varied

MONDAY

PSC

“Winterfell”

10:1
Push Press/Jerk
RKB Swings
DB Lunges
30” Bike
Complete in a 40’ 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 5’
5 Plyo Push Ups->Push Ups
10 BW Squats

Right Into…
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
(x6’)

TUESDAY

PSC

“The Dreadfort”

8×3’ 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 10’
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

“Last Hearth”

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 12’
12 BB Row
8 Lunge Jumps
30 Alt Rope Waves
10” AB Sprint

Then, Complete AFAP
21-15-9
DB Snatch
Renegade Rows
Goblet Squats
300m Run

THURSDAY

PSC

“Deepwood Motte”

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 15’
10 BB Rev Lunge
10 Ring Rows (stay moving)
10 Plate Russian Twists
150m Run
(40’ Cap)

FRIDAY

PSC

“Karhold”

Complete with a Partner.
100 Ring Dips
100 AB Rollouts
150 RKB Swings
150 MB Slams

SATURDAY

PSC: Crown Point 

33 Minutes of Consistent Effort
Plate Complex 3 Rounds:
20” Bent Over Row (AMRAP-AFAP)
20” Upright ISO hold
20” Bent Over Row (3131 Tempo)

Dice Roll Cardio Selection

Single DB Complex 3 Rounds:
20” Front Raise (AMRAP-AFAP)
20” Crush ISO hold
20” Press (3131 Tempo)

Dice Roll Cardio Selection

BW Complex 3 Rounds:
20” BW Squats (AMRAP-AFAP)
20” Hack Squat ISO hold
20” 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 13’
KB Complex + 100m Run
Plank Complex + 100m Run

Then. For 10’
w/a pal
A: 3 Hell Trots + 10” Bike Sprint
B: Rest

Last for 5 Rounds
10 Burpees
60m FR KB Carry

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP

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