This Week 

Holiday Hours (12/24 – 1/2): Just a reminder that next week we have our holiday schedule of classes going through New Year’s. Please be sure to check the schedule closely prior to registering.

December Cycle:

Monday Varied AP 1
Tuesday – Back Squats 
WednesdayVaried
ThursdaySnatches
FridayVaried / LT 2

PPBs can be viewed, here.

Monday

Healing in the Gym

PSC

First. For Structure
10-8-6-4-2
Strict Press
Heavy DB Pull Through
KB Side Lunges
*16’ Cap

Then For Conditioning.
As Fast As Possible
800m Run

10 Pull Ups
10 DB Gob Lunge Jumps
10 Goblet Squat Cleans
(x4)

800m Run

*Track 2R Strict Press

SPECIALTY CLASSES

PRIMAL:

First, with a Partner in a You-Me Pace
A: 3 Barbell Complexes
B: Rest
(x10 Min)

Then, in the same format.
A: 3 KB Complexes
B: Rest
(x12 Min)

Then, to Finish.
Coach Rx 6’’ Core Circuit

 

Tuesday

Behind the Whiteboard - Monthly CyclesPSC

First. For Strength,
5 Back Squats @70-80%
8 Heavy Piston Floor Press
*Every 5’ for 20’ (x4)*

Then. For Conditioning
10-8-6-4-2 Hang Power Cleans
2-4-6-8-10 Squat Jumps
100m Recovery Run

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

8-10-12-10-8 Total Reps
Bench Curtsy Lunge
Standing Landmine Press
KB Pull Through
Sprinter Crunch
Sandbag Squats
150m Run

To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p, 6p

First.
10 Tempo Band Push Down (1331)
20/10 CL Grip Push-Ups
30” Iso Barbell Curl
MAX Open Grip DB Curls
(x4)

Then.
10 DB Fly
10 UH Grip BB/DB Front Raise
20 Ring Rows
(x4)

Last.
20-15-10-20
DB Side Raises

 

Wednesday

PSC

First. 14’ E.O.M.O.M
(Every Other Minute On the Minute)
8 Deadlifts @60%
8 Tuck Jumps
8 Hollow Rocks

Then. For Quality
1 Rope Pull AFAP + Return Drag
100m Run @80%
10 DB Sumo Squats
10 Wall Balls
80m SA Front Rack Carry
(x16’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p


First:
3×3 Hang Power Clean + Push Jerk @ 30-50%

Main Movement:
5×2 Clean and Jerk @80-90%

Then, for strength:
4×4 Strict Press @ RPE8

KETTLEBELL CORE: 5:30p

KB Skills
10 RKB Swings (Breathing and Bracing Focus)
10 Controlled Oblique Pendulum Swings
(x10’)

15’ EMOM
A: 30” Plate OH Flutter Kicks
B: 2/s Staggered Stance MB Slams+20 MB Mt Climbers
C: 8 Seated Alt KB Press

Then.
10 RKB Swings
6 Ab Rollouts
4/s KB Jerks
5 MB Peck Squeeze Rev Lunge
10 High Plank Kick Outs
100m Run
(x10′)

 

Thursday

Not All Weight Lifting is Weightlifting

PSC

First. For Strength
2 Hang Power Snatches
Rest 15”
2 Hang Snatches
10 V-Ups
*every 4’ for 20’ (x5)*

Then, For Conditioning
Triathlon
500m Row
500m Run
20 Burpees
*Track Time*

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3×3 Hang Power Clean + Push Jerk @ 30-50%

Main Movement:
5×2 Clean and Jerk @80-90%

Then, for strength:
4×4 Strict Press @ RPE8

MUSCLE: 5:30p

First.
8 Incline DB Bench
8/5 Ring Chin-Ups
(x5)

Then.
8/s Netral Grip SA DB Bench
15 Sumo Plate Rows
(x4)

Last.
15 KB Curls
15 Rear Delt Raises
(x3)

PRIMAL: 6pm

4×6’ Circuits
1: 8 Goblet Squat Cleans + 5 Burpees
2: 8 Wall Balls + 100m Run
3: 5/s Renegade Row w/ Push-Up + 100m Row Sprint
4: 5 Pull-Ups + 20 BW Squats

Finish: Bridge Run

 

FridayPerformance360 Open Gym and Open Coaching Pacific Beach

PSC

First. For Structure.
5/s Front Rack Rev Lunge
5/s TGU Sit-Up
8 Tempo Ring Dips (32×0)
Work for 15’

For Conditioning.
5 Sand Bag Squats
10 Push -Ups
8 LM Oblique Twists
8 Heavy RKBS
(x6 RDs)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL: 6a

8-10-12-10-8 Total Reps
Bench Curtsy Lunge
Standing Landmine Press
KB Pull Through
Sprinter Crunch
Sandbag Squats
150m Run

To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p

First.
6 PAK Deadlifts (Beat last week)
(x3)
6 Deadlifts (Beat last week)
(x2)

Then.
10/s Lateral Box Squat
(x3)

Last. For 6’
20” Plank
Rest 10”
20” Hollow Hold
Rest 10”
20” Sprinter Sit-Up
Rest 10”

 

Saturday

PSC Crown Point

First. For 7’
8 Lunge Jumps
8 Sit-Ups
8 BW Squats
(AMRAP)

Then. For 15’
8 DB Thrusters
8 Plyo Skaters
8 MB Slams
5 Burpees
5/s Sprinter Sit-Up
150m Run

Last. With a Partner
300m Bear Crawl

PSC Ocean Beach

First,
10:1
Burpees
Sprinter Crunch
DB Curl and Press
DB Pull Through
KB Hinge Taps
100m Run

Finish
In Teams of 3, Pick your Poison
200m row
(x3)
or
15 Calorie Bike
(x3)

 

 

Sunday

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

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