This Week 

YOGA:

–Haven’t had the chance to check out our complimentary Sunday Yoga with Coach Natalie at Crown Point or Coach Cali in OB? Just a reminder, every Sunday, 9 am sharp! Get in and recover from the stressful, hard working week that we all endure.

BLOG:

–This cycle has featured the pull-up as a primary focus. Finish strong and forge ahead into 2020 with tips to get your unassisted rep, or to add reps to your total.

CURRENT 6-WEEK CYCLE: 

“Hog Wild”: 1/6 – 2/16

Week 5:

Monday Deadlifts
Tuesday – Varied
Wednesday –  Back Squats
Thursday – Varied

Friday – Varied

MONDAY

Performance360 San Diego Best Gym

PSC

Pyramid Format
10:1
Deadlifts
KB Push-Ups
Box Jumps
Chin-Ups
100m Run

“Arrival of the Fittest” Points
*2R Deadlift

SPECIALTY CLASSES

MUSCLE

First.
6+ Bench Press @85%
(x1)

6-8-10
Bench Press @80-65%
10 UH Grip DB Front Raise
10 Standing Band Rows
(x3)

Then.
8/s SA DB Floor Press
8 DB Fly + Press
8 Bent Over Cuban Press
(x4)

Last.
20 MB Pec Squeeze Press
20 Band Tricep Push-Down
20 Plate Crush Press
(x3)

FIT

With a Running Clock
14-12-10-8-6
KB Suitcase DL
Hollow Rocks
DB Thrusters
Rev Lunge Alt Rope Waves
200m Run

Then, 2 Rep Ascending Ladder
Goblet Squats
V Ups
Rope Waves
80m Run
(x15’)

TUESDAY

Performance360 Pacific Beach Best Gym

PSC

Medley Format
10 Push Press
10 Barbell Row
20″ Hollow Hold
(x2)
—-
1 Forward Sled Drag
—-
10 Side Plank Reach Through
15 Lunge Jumps
(x2)
—-
200m Run
(x30 Min)

SPECIALTY CLASSES

MUSCLE

First.
6+ Back Squat @85%
(x1)

6-8-10
Back Squat @80-65%
5/s Slow Straight Leg Deadbugs
(x3)

Then.
6 Tempo Front Squats (44×1)
6 Tempo Ab Rollouts (44×1)
20 DB Sumo Squats
(x5)

FIT

With a Partner
A: 5 MB Slams +2/s Roll Outs
B: 200m Run

A: DB Snatch
B: 10cal AB

A: 4 Plate OH Lunge+ 8 Russian Twists
B: 80m Farmer Walk

A: 5 Hell Trots
B: Wall Sit
(x20’)

Then, w/ Partner
3x300m Sprint

WEDNESDAY

PSC

“First, Then” Format
First, for Strength or Muscle.
5/10 Back Squats
5/10 DB Rows (per side)
(x16 Min)

Then, for Conditioning.
8 DB Step Ups
8 MB Push Slams
8 Half Rack Reverse Lunge
100m Row
(x12 Min)

“Arrival of the Fittest” Points
*5R/3R Back Squat
*Hell’s Bells

SPECIALTY CLASSES

MUSCLE

First.
10 Ring Dips
15 Plate Curl & Press
20/s Concentration Curls
(x4)

Then.
10/s SA Standing Landmine Press
10 DB Skull Crusher + Chest Press
1 BB 21
(x4)

Last.
10/s Three Way Plate Shoulder Raise
20 DB Tricep Kickbacks
(x3-4)

FIT

40′ Cap
10:1
RKB Swings + Burpees
400m Run

10:1
Wall Balls + Ring Rows (double reps)
400m Run

Then,
2 DB Complex
10 Low Plank Kick Outs
8 MB Slams
100m Sprint
(x4)

THURSDAY"Arrival of the Fittest" Performance360 January Challenge

PSC

“First, Then” Format
First, Every 2 Min for 14′
8 DB Floor Press
8 DB Renegade Rows
8 DB Pull Through

Then:
60 Rope Waves
5 Rotational Goblet Lunges (per side)
6 Burpees
100m Farmer Carry
(x15 Min)

“Arrival of the Fittest” Points
*Mile Run / KOTH

SPECIALTY CLASSES

MUSCLE

First.
6+ Deadlift @85%
(x1)

6-8-10
Deadlift @80-65%
20 Banded Towel Crunches

Then.
12 DB Straight Leg Glute Bridge
12 Feet Elevated Ring Miyagis
12 Snatch Grip RDL
(x4)

Last.
8/s DB Lunge + Split Squat
15” SA Ring Side Plank (per side)
(x3)

FIT

For 18’
8 Ring Dips
8 Body Saws
10 Bench Curtsy Lunge
10/s Archer Rows
5 cal Bike Sprint

Then, For 15’
10 Bench Hop Over
15 Ring Rows
10 BW Squats + Squat Jump
100m Run

FRIDAY

PSC

25+ Format
For 25 Minutes:
8 Bulgarian Split Squat (per side)
10 Reverse Crunches
8 Ring Dips
10 MB Slams
8 KB Lawnmower Row (per side)

Finisher:
20-15-10
Supine Rows
Plank Toe Touches
150m Run

“Arrival of the Fittest” Points
*Triathlon

SATURDAY

PSC: Crown Point 

First, For 18’
6 Chin Ups
12 Plate Leg Raises
12 DB Fwd Lunges
5 MB Burpee Slams
10” Bike Sprint/100m Sprint

Then,
25-15-10-5
RKB Swings
Renegade Rows
Butterfly Sit Ups
200m Run

Optional Finisher
w/a partner
A: 30”/s Side Plank
B: Rest

PSC: Ocean Beach

With a Partner
A: 10 GTOs + 10 plate hop overs + 10 russian twists
B: Burpees
*total 75 burpees

A: 5 DB Push press + 5/s DB Rev Lunges + 5 push ups
B: Assault bike
*total 100 cal AB

A: 8 Goblet squats + 8 curls + 8 around the worlds
B:  Row
*total 2k row

A:  100m run + 10 high plank kickouts
B:  MB Slams
*total 100 MB slams

PSC: Bay Park

3×12′ With a Partner
A:
5 FTF Front Squats
5 BB Push-Ups
5 OTB Burpees
B: Rest
—3′ Recovery—
A:
6 Hang Power Clean
6 OTB Lateral Hops
6 Plank Taps (per side)
B: Rest
—3′ Recovery—
A:
7 UH Grip Rows
7 Squat Jumps
7 High Knees (per side)
B: Rest

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

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