This WeekÂ
DECEMBER “$62 Beat the Rush” PROMO:
–Hurry! We only have 11 remaining $62 first month memberships in PB. When you refer a friend, you’ll receive your next month’s membership for just $62 when they list you as a referral. New members can tart right away, or purchase in December for January activation.
SEND ‘EM HERE –> https://perform-360.com/join-performance360-special/
HOLIDAY HOURS
–As you may recall, in PB and Crown Point, every year we go down to one location during the holidays due to member travel and decreased demand for class times. As a heads up, Wednesday, the 18th – Sunday, the 29th we will only be operating PB classes out of the Gresham location (Bay Park and OB will be on regular hours).
–There will also be no specialty classes in PB during that time frame.
–Pay careful attention to the time and location of your class time before registering as some times will temporarily shift.
–We will be closed as a business the 24th, 25th, and the 26th as to give our coaches a much deserved break over the holidays. Our coaches work holidays all year round in order to support our ability to attend classes on days like Thanksgiving, July 4th, and more, and we want them to be able to enjoy some time away from the gym to recharge for what promises to be a great 2020.
–We will be closed New Year’s Day.
PROGRAMMING:
“Misfit Toys”
As with every holiday season and the shortened or adjusted weeks that come with it, the final four weeks of the year is a varied format featuring a combination of different workouts, focuses, lifts, and formats.
2020, BLOCK 1 will start Monday, January 6th.
MONDAY
PSC
âDonnerâ
For 16â
5 Hang Cleans
10 Rear Delt Raises
5 Box Jumps
—
Then, AFAP
300m Row
—
3/s FR Rev Lunge
6 DB Jerks
6 Burpees
(x6)
—
300m Row
Performance Option: 3 Hang Cleans @80-85%
SPECIALTY CLASSES
MUSCLE
Steak.
10 Bench Press @65-70%
10 Two DB Rows
(x5)
—
Potatoes.
10 Two Plate Crush Press
10 Tempo Ring Towel Rows (20×0)
10 DB Arnolds
(x3-4)
—
Dessert.
8/s Hammer Curls
8 BB Skull Crushers
8 DB Fly
(AMRAP)
FIT
First, For 22â
8 KB Sumo DL
10 Tuck-Ups
6 Ring Dips OR Push Ups
8 Wall Balls
6 Chin Ups
10â AB Sprint
—
Then, For 11â
10 Goblet Squats
80m Run
10 DB Curl & Press
80m Run
TUESDAY
PSC
âDancerâ
10:1
Deadlifts
BB Push Ups
Rotational MB Slams
150m Run
SPECIALTY CLASSES
MUSCLE
First, For Gainz
6 Tempo Deadlift @65-70% (3â Ecc)
10 FK Band OH Press
(x4)
—
Then, For a Juicy Backside
6/s Tempo DB Bulgarian SS (30×0)
6/s Goblet Low Lunge Through
6 Slow Ab Rollouts
(x3)
—
Last, For Tree Trunks
FTF Front Squats – Choose One:
30 Reps @Bodyweight
40 Reps @90% Bodyweight
50 Reps @80% Bodyweight
(Complete AFAP)
FIT
10â EMOM
10 Renegade Rows+8 Lunge Jumps
—
Then for 7 Rounds
8 BB Rev Lunge
8 DB Push Press
20 Alt Rope Waves+10 Waves
80m Sprint
—
Last
200m Farmer Carry
500m Run
WEDNESDAY
PSC
âDasherâ
For 25â
5 Hang Snatches
10 RKBS
6 DB Pull Through
(x3)
—
200m Row/Run Rotation
—
15/10 Chin Ups
—
Finisher
7â AMRAP
15 Russian Twist
15/s Plate Flutter Kicks
15 Supermen
SPECIALTY CLASSES
MUSCLE
Specialty Classes will return Monday, 12/30.
FIT
Specialty Classes will return Monday, 12/30.
THURSDAY
PSC
âVixenâ
For 20â
10/5 Back Squats
—
Then. w/a pal 2×6â AMRAP
A: 10 Plate GTOs
B: Rest
—Rest 2â—
A: 6 Lateral Plate Burpees
B Rest
SPECIALTY CLASSES
MUSCLE
Specialty Classes will return Monday, 12/30.
FIT
Specialty Classes will return Monday, 12/30.
FRIDAY
PSC
âCometâ
For Quality (40â Cap)
50/30 Pull Ups
50 DB KB Sumo Deadlifts
50 BB Rows
50 MB Slams
1 Mile Run
SATURDAY
PSC: Pacific Beach
With a Bud, 12â EMOM
A: 10 Plate GTO
B: 6 Burpees
—
Then, For 25â
10 DB Bear Rows
10 Plate SL Glute Bridge Pullovers
10 KB Goblet Tall Kneeling to Standing
10 Bone Saws
10 BW Squat to High Knees
200m Run
PSC: Ocean Beach
First 6 â AMRAP
6 Burpees
100m Run
—
Then for 30â
10 RKBS
10 Around the Worlds
150 Row
10 Push-Ups
10 Tuck-Ups
10 Goblet Rev Lunges
10 DB Thrusters
200m Run
PSC: Bay Park
AMRAP For 8â
Dirty Thirty
—
Then, For 22â
5 Hell Trots
10 Burpees
12 Goblet Squats
12 KB Swings
10 Vertical MB Squat Toss
5/s Lateral Bounds
200m Run
SUNDAY
YOGA:
9 am @ OB
There is no yoga in
OPEN GYM:Â
There is no open gym.
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