This Week 

DECEMBER “$62 Beat the Rush” PROMO:

–From now until we sell out, we are selling just (30 per location) limited edition $62 memberships per location, first come first. It’s an excellent way for those folks you know who have been on the fence to lock up their January membership before the January rush happens, at our final discounted rate of the holiday season.

Current members? When you refer a friend, you’ll receive your next month’s membership for just $62 when they list you as a referral.

New December members? Start right away, or purchase in December for January activation. But act fast, we’re only selling 30.

JOIN 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:

“Winter is Coming”

BLOCK 8, WEEK 6/6:

Monday Jerks
Tuesday – Varied
Wednesday – Front Squats
Thursday – Varied

Friday – Varied

MONDAY

 

PSC

“The North Remembers”

Reps for Goal.
8/3 Push Press/Jerk
12 DB Sumo Rows
8 RKBS + 8 Gob Squats (Same bell)
12 Hollow Rocks
10 Cal Row
(x30’)

Performance:
Option to find isolated 1R max

SPECIALTY CLASSES

MUSCLE

First.
Back Squat
Max Reps @85-75-65%
(x3)

Then.
6 Tempo Front Squat (3030)
20 Two DB Squats
60” Weighted Wall Sit
(x4)

Last.
10 BB Ab Rollouts
10/s Tempo Plate Flutters (3030)
10 Straight Leg Plate Sit-Ups
(x4)

FIT

First, For 6 Rounds
7 Ring Dips
8 Hollow Rocks
8 KB Suitcase DL
50m Sprint/50m Return Jog

Then,
8 DB Suitcase Clean
80m Run
8MB Slams
80m Run
8 Goblet Squat Jumps
80m Run
(x14′)

TUESDAY

 

PSC

“White Walkers”

w/a pal, You go – I go
10 Deadlifts @ 60% + 80m Run
10 MB Slams + 100m Run
10 Ring Dips + 150m Run
(x25’)

Then.
30” Wall Sit
30” Low Plank
(alt 10 Rounds with your partner)

SPECIALTY CLASSES

MUSCLE

First.
Bench Press
Max Reps @85-75-65%
(x3)

Then.
6 Tempo Bench (3030)
20/10 Ring Push-Ups
10 Band Face Pull + Ext Rotation
(x4)

Last.
10+10 DB Chest Fly + Close Grip Press
10 Band/Towel Push-Downs (Pause 2”)
10 Heavy Open Grip DB Front Raise
(x3-4)

FIT

Complete AFAP
400m Sprint

10 KB FR Fwd Lunge (2 KB)
10 Sprinter Crunches
10 DB Curl & Press
7cal AB
(x5)

35-25-15-5
Renegade Rows
Goblet Squats
Butterfly Sit Ups

400m Run

WEDNESDAY

Pacific Beach Best Gym

PSC

“White Raven”

For 25’
8/3 Front Squats
30 Plate Flutter Kicks
12 Band Curls
8 Renegade Rows
100m Run

Then. For Time.
Triathlon
500m Row
500m Run
20 Burpees

4R, Heavy: Strength
8R, Moderate: Muscle/Fitness
8R, Light: Conditioning

Performance: Option to find isolated 1RM

SPECIALTY CLASSES

MUSCLE

20-18-15-12-10-8-6
Chin-Ups
BB Upright Row
KB Curls
DB Chinese Row (Per Side)
8 Ring T-Raises

FIT

In Teams of 3
A: 200m Run
B: 12 DB Thrusters + Plank
C: 8 Goblet Curtsey Lunge + 4 HP Pull Through
(x17’)

Complete AFAP
20 DB Snatch
20 RKB Swings
100m Run
15 DB Snatch
15 RKB Swings
200m Run
10 DB Snatch
10 RKB Swings
300m Run

THURSDAY

 

PSC

“The God’s Wood”

For 10 Rounds
Every 45”
8 OHKBS + 8 Lunge Jumps

Then. For 20’
5 Hang Snatches @ 60%
6 Lateral Hops
7 Chin Ups
8 KB Side Lunges
15” Bike Sprint

SPECIALTY CLASSES

MUSCLE

First.
Deadlift
Max Reps @85-75-65%
(x3)

Then.
6+6 BB Rev Lunge + Fwd Lunge (Total)
6/s Slow Ring Miyagis
10/s SL DB RDL
(x4)

Last.
20-15-10
DB Bulgarian SS (Per Side)
Kneeling Banded Ab Crunch
KB Hinge Tap
(x3)

FIT

Complete AFAP
300m Sprint

14-12-10-8-6
BB Row
Knees to Chest
DB Fwd Lunge
Push Ups
150m Run

500m Row

8-6-4-2
Hell Trots
100m Run

FRIDAY

 

Best Ocean Beach Gym

PSC

“Winter is Here”

w/a Running Clock
(40’ Cap)
5 Hang Cleans @ 60-70%
5 Burpees
(x5)

300m Farmer Carry

8 Back Squats
8 Push Ups
8 Ring Rows
6 Bench Jump Overs
150m Run
(x6)

Performance:
5:4:3:2:1 Hang Cleans

SATURDAY

PSC: Crown Point 

Deck of Cards
2 – 200m Row
3 – 30 OH Plate Flutter Kicks
4 – 4 Hell Trots
5 – 5 Pull Ups + 5 Chin Ups
6 – 6 Cal AB Sprint
7 – 7 Wall Balls
8 – 8 MB Slams
9 – 9 Push Ups
10 – 10 Lateral Plate Burpees
J – 15 Goblet Squats
Q – 20 Renegade Rows
K – 25 RKB swings
A – 45” plank
Joker – 800m run (grab an unsuspecting buddy, max 2 per person)
(x30’)

 

PSC: Ocean Beach

For 35’
10cal Row
10 SB Squats
10 Push-Ups (adv: Ring Push-Ups)
8cal Bike
8+8 OH KB Swings + Goblet Squats
8/s DB Bench Row
5 Max Height Burpees
50m+50m Sprint + Jog

 

PSC: Bay Park

First:
50 BW Squats

500m Run

Then, 12-10-8-6-4
H2H Swings
Lunge Jumps
MB Slams
Butterfly Sit Ups

500m Run

Then,
10 DB Step Ups
10 Plank Ups
100m Run
(x3)

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP

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