This Week 

“ARRIVAL OF THE FITTEST” 6-Week Challenge

–For everyone who registered, you will begin receiving emails for preparation, scan times, etc. starting this week for an official Monday start date. Scan times will be this Saturday and Sunday, so please prepare in advance. We will not be doing custom requests to come in and scan.

HOLIDAY HOURS

–We are still on a revised schedule in Pacific Beach until Thursday! Make sure to check your class times and location when registering.

–We will offer the following classes on New Year’s Eve:

Crown Point: 9, 10, 11 am
Ocean Beach: 10, 11 am
Bay Park: 12 pm

–We will be closed New Year’s Day. When we re-open on Thursday, we are back to our full schedule at all locations.

–Yoga returns after the holidays this Sunday in Crown Point, 9 am.

P360 IS HIRING

—Check it.

PROGRAMMING:

“Misfit Toys”

This will be our final week of the shortened four-week holiday cycle. A new cycle begins Monday, January 6th to coincide with “Arrival of the Fittest”.

MONDAY

PSC

“Cupid”

First, for 20’
10/5 Deadlifts
10/5 KB Jerks
30”/s Low Side Plank
—
Then for 11’
1 Rope Pull (30 Rope Slams in BP)
10 Floor Wipers
100m Sprint

5R, Heavy (70%): More strength focus
10R, Muscle (60%): More muscle focus
10R, Light (40%): More conditioning focus

Performance Option: 3 Deadlifts @85%

SPECIALTY CLASSES

MUSCLE

First.
2 Rest-Pause Bench @65-60%
20 Alternating DB Curls
10 Band Pull Aparts
(x3)
—
Then.
8/s DB Piston Bench
20 Reverse BB Curls
10 Tempo Low Ring Rows (30×0)
(x3)
—
Last.
10-10-10 Three Position Push-Up
10/s KB LM Row
(x3)

FIT

Complete 10:1
A: Ring Rows + Goblet Squats
200m Run
—
B: MB Slams + Plate Side Lunge
200m Run
—
C: DB Thrusters + Butterfly Sit Up
200m Run
—
To Finish
8 Cal AB
4 Hell Trots
(x3)

 

TUESDAY

PSC

“Blitzen” NEW YEAR’S EVE WORKOUT!

For 30’
300m Run
12 RKBS
10 FTF Front Squats
12 Ring Dips
10 Pull Throughs
12 MB Slams
300m Row

SPECIALTY CLASSES

MUSCLE

Specialty Classes will return Thursday, 1/2

FIT

Specialty Classes will return Thursday, 1/2

WEDNESDAY

PSC

PSC will return tomorrow!  Happy New Year!

SPECIALTY CLASSES

MUSCLE

Specialty Classes will return tomorrow.

FIT

Specialty Classes will return tomorrow.

THURSDAY

PSC

“Abominable Snowman”

10:9:8:7:6
Push Jerks
OTB Burpees
15” Bike Sprint
—
500m Row
—
5:4:3:2:1
Hang Cleans
Sprinter Crunches (/sd)
Pull Ups
15” Bike Sprint
—
800m Run

Performance Option: 5 Jerks all rounds @ 70%+ (from the rack)

SPECIALTY CLASSES

MUSCLE

First.
Pick One:
A. 80m DB Walking Lunge (min = 30/20# each hand)
B. 60 Goblet Squats (min = 62/45#)
C. 40 FR Reverse Lunges (min = 115/95#)
—
Then.
8 Back Squats @65-75%
6 Tempo Ab Rollouts (3030)
4/s Tempo SL DB RDL (3010)
(x8)

FIT

For 20’
10 DB Fwd Lunge
10 Sprinter Crunches
10 KB Curl
8 Lateral Bench Hop
200m Row
—
Right Into
400m Run
—
8 MB Slams
8 Burpees
(x5)
—
300m Run
—
50 Plate Flutter Kicks
30 BW Squats
(x5)

 

FRIDAY

 

PSC

“Rudolph”

4 Rounds
20 BB Rows
20 KB Side Lunges
20 ½ Kneeling LM Press
20 H2H Swings
20 Ring Rows
300m Run

 

SATURDAY

PSC: Crown Point 

For 35’ at Consistent Effort
3 Plate Complex
3 MB Complex
40m Quick Sled Push
40m Sprint
3 Sandbag Clean & Jerks

PSC: Ocean Beach

5 Rounds AFAP
20cal AB / 400m Run (alternate each round)
10 RKBS
10 Goblet Squats
10 DB Push Press
10 DB Standing Wide Row
30 of X

X=
Round 1: Drop Squats
Round 2: Push-Ups
Round 3: Lunge Jumps
Round 4: High Plank Kick-Outs
Round 5: Burpees
—
Then W/ Time Remaining:
30 V-ups
60 Bicycles
30 Sit-Ups
60 Bird Dog Crunches
30 Toe Touches
60 Mountain Climbers

PSC: Bay Park

800m “Special Run”
—
16-14-12-10-8
Split Stance Curl & Press
Bear Stance KB Row
Rotational MB GTO
Squat Jumps
150m Run
—
20cal Row Sprint
—
4 Burpees
6 Sit-Ups
8 Push-Ups
(Until last person finishes)

SUNDAY

YOGA:

9 am in OB.

9am in Crown Point.

OPEN GYM: 

10a – 12p in Crown Point.