This Week

P360 Ocean Beach – First 50 Initiative

Performance360 Set to Open in Ocean Beach April 1

Early enrollment opens up Monday, March 5th for our brand new Ocean Beach location set to open April 1. The First 50 Initiative will offer a low membership rate for life, as well your picture proudly displayed on our First 50 Founders Wall. Stay tuned, enrollment opens Monday, March 5th.

March Cycle:

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

March PPBs will include:

  • Lactate Threshold 3
  • 1 Mile Run
  • SE 3: 5′ Max Pull-Ups

PPBs can be viewed, here.

Monday

FRI: How to Not Fuck Up Your Low Back

PSC

First, for Strength.
5 Front Squats @60-80%
8/s DB Leaning Rows
Perform a set every 4’ for 20’
(x5)

Then, For Conditioning

w/a partner
A: 5 Hang Power Cleans + 3/s Reverse Lunges + 5 BB Push ups
100m Run
B: Rest
(x15′)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

3 x 8’ Circuits
A/B/C Rope Movement
2 MB Complex
10 Russian Twists
6 Double KB Front Squats
20 High Knees
100m Sprint

Then, to FInish:
50 RKB Swings
40 BW Squats
30 Boat to Low Boat

Tuesday

PSC

In Teams of 4, for 25′
A: 300m Row
B: 3/s Pistol Squats + 3/s Rotational Slams (Rest 10”)
C: 8 RKB Swings + 8 Lateral Hops (Rest 10”)
D: 8 Supermen + 8 Hollow Rocks (Rest 10”)

Finish w/a Pal:
A: Wall Sit
B: Low Plank
(x7′)
*switch on first to drop

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 5’ AMRAP
20 Mountain Climbers
20 Straight Leg Bicycles
10/s Side Plank Knee Drives
–90” Rest–
Then, 2×7’ Circuits
6 Heavy RKB Swings
6 Push Ups
6/s Around the Worlds
6 Goblet Squat to Curtsy Lunge
100m Row Sprint
–2’ Rest–
Finisher
7:1 Burpees
100m Run

MUSCLE: 6p

First,
8  Barbell Strict Press
8  Chin- Ups
(x4)

Second,
12 DB Floor Press
12 DB/KB Seal Row
(x3)

Last,
1   Barbell 21
12  Side Raises
12  DB Behind the Neck Tri-cep Ext
(x3)

Wednesday

SAT: Why I Opted Out

Restorative Yoga
8 pm – CP

PSC

First. For Strength.
5 Push Jerks @ 60-80%
5/s Step Ups
Every 4′ for 16′
(x4)

Then. For Conditioning.
3 Hell Trots
150m Run
(x10’)

Finisher:
30”/30” Heavy Farmer’s Holds
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 3 Pulls @ 70-90%

Then:
5 x 2 Paused Clean/Snatch @ 70-80%

Then, for strength:
4 x 3 Overhead Squats @ 80-90%

SHRED: 12 pm

First,
1 Broad Jump + 10 Waves (x3)
5/s Goblet Step-Through Lunges
5/s Rapid Spiderman Crunch
6 Plate GTOs
4 Power Burpees
200m Run
(x12′)

Second,
10 Rope Rainbows
6 Renegade Rows
8 DB Thrusters
7 V-Ups
4 Power Burpees
200m Run
(x12′)

Sprint Finisher:
w/a Partner
400-300-200-100

KETTLEBELL CORE: 5:30p

KB SKILLS- CLEANS
5/s  ½ Kneeling Assisted Clean
10-15” Banded Hollow Hold
5/s  Dead Stop Clean
10-15” Banded Hollow Hold
5/s  Swing Snatch
(x10min)

FOR CONDITIONING
4/s  Swing Snatch
4/s MB Lateral Lunge
10 Scissor Kicks
3   Bear Attack/Retreat
(x10min)

4   Double KB Clean>Curtsy Lunge L/R
4/s Side Plank Complex
4   Halo L/R>Rev Lunge L/R
100m Run
(x10min)

FINISHER W/ A PARTNER
A:  150m Run
B:  3/s Oppo Toe Taps + 3/s H2H Swings
(x5min)

Thursday

PSC

First, for Structure.
2/s Heavy TGU
Rest 60”
100m Sprint/Walk Recover
Rest 60”
Complete ~4 Rounds in 20’

Then, For Conditioning
20m Sled Pull Thru
8 Wall Balls
1 Agility Ladder
60m Front Rack Carry
(x16’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 1 Pull Complex @ 50%

Then:
5 x 1 (1+2) Power Clean/Snatch + Clean/Snatch @ 60-80%

Then, for strength:
4 x 4 Overhead Squats @ 70-85%

MUSCLE: 5:30p

5×12 Sandbag Squats
4×4 Deadlifts
3×8/s Bulgarian Split Squat

SHRED: 6pm

First,
1 Broad Jump + 10 Waves (x3)
5/s Goblet Step-Through Lunges
5/s Rapid Spiderman Crunch
6 Plate GTOs
4 Power Burpees
200m Run
(x12′)

Second,
10 Rope Rainbows
6 Renegade Rows
8 DB Thrusters
7 V-Ups
4 Power Burpees
200m Run
(x12′)

Sprint Finisher:
w/a Partner
400-300-200-100

Friday

FRI:: 5,000 Opportunities Per Day

PSC

First, for Structure.
8 Pull Ups
5 Broad Jumps
50m Back Pedal – 50m Side Shuffle
Complete a round every 4’ for 16’

Then, For Conditioning
8 OH KBS
6 180 Jumps
8 Shoulder Taps
100m Run Every Other Round
(x10’)

Finisher:
3×12 Tricep Push Downs

 

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 5’ AMRAP
20 Mountain Climbers
20 Straight Leg Bicycles
10/s Side Plank Knee Drives
–90” Rest–
Then, 2×7’ Circuits
6 Heavy RKB Swings
6 Push Ups
6/s Around the Worlds
6 Goblet Squat to Curtsy Lunge
100m Row Sprint
–2’ Rest–
Finisher
7:1 Burpees
100m Run

Saturday

WED: Why 40%?

PSC

Tag Team Format
“Hell and Back”
600m Row
50 RKB Swings
40 Burpees
30 MB Slams
20 Pull Ups
10 Hell Trots
20 Pull Uups
30 MB Slams
40 Burpees
50 RKB Swings
600m Row

Open Gym 9am @ PB

Sunday

Yoga will be at 9am @CP
Open Gym/Phase 1 Testing 10a-12p @CP

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