This Week
P360 Ocean Beach – First 50 Initiative
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
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
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
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
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
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