This Week 

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

“Donner”

For 16’
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 22’
8 KB Sumo DL
10 Tuck-Ups
6 Ring Dips OR Push Ups
8 Wall Balls
6 Chin Ups
10” AB Sprint

Then, For 11’
10 Goblet Squats
80m Run
10 DB Curl & Press
80m Run

TUESDAY

Performance360 Ocean Beach Best Gym

PSC

“Dancer”

10:1
Deadlifts
BB Push Ups
Rotational MB Slams
150m Run

SPECIALTY CLASSES

MUSCLE

First, For Gainz
6 Tempo Deadlift @65-70% (3” 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

10’ 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

“Dasher”

For 25’
5 Hang Snatches
10 RKBS
6 DB Pull Through
(x3)

200m Row/Run Rotation

15/10 Chin Ups

Finisher
7’ 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

Performance360 Pacific Beach Best Gym

PSC

“Vixen”

For 20’
10/5 Back Squats

Then. w/a pal 2×6’ AMRAP
A: 10 Plate GTOs
B: Rest
—Rest 2’—
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

“Comet”

For Quality (40’ 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, 12’ EMOM
A: 10 Plate GTO
B: 6 Burpees

Then, For 25’
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 ‘ AMRAP
6 Burpees
100m Run

Then for 30’
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 8’
Dirty Thirty

Then, For 22’
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: 

There is no open gym.