MONDAY

READ: Why Kettlebells Are a Non-Negotiable

PSC

First, for 16 Minutes:
5 KB Row to Front Squat
5 Chin-Ups
10 DB Floor Press

Then, for 15 Minutes:
10 OH Grip Deadlifts
10 Renegade Rows
30 Rope Plank Slams
80m Run

Performance: Pull-Ups (Prison Yard Club Opportunity)

TUESDAY

READ: Build More Muscle with Time Under Tension

PSC

2′ / 30″ x 1 Set Per Station
A: Push Press
B: DB Complex #4
C: Farmer Holds
D: Burpees
E: Row
3 Rounds

Performance: Push Jerk

WEDNESDAY

READ: Where the Dumbbell Is Better Than the Barbell

PSC

For 35 Minutes:
3×4 DB Snatch
200m Row
2×8 SA Bridge Press
200m Run
3×5 Pendlay Row
80m Run
2×3 Kneeling Jumps
200m Row

Performance: Banded Pendlay Row

THURSDAY

READ: The Benefits of Anaerobic Training

PSC

3×8′ on / 2′ off
A:
6 T&G Power Cleans
10 SL Weighted V-Ups

B:
8 DB Front Squats
100m Run

C:
16 SA KB Swings
10 Plyo Step Overs

Teams of 3:
1500m Row

FRIDAY

READ: Why Are Lunges So Good At Building Muscle?

PSC

First, for 18 Min.
10 Barbell Lunges
12 Half Kneeling Row
10 KB SA Strict Press

Then 1 Round:
50 Barbell Hip Thrusts
5 BB Push-Ups Every Break
–
50 Seated Rear Delt Raise
5 SSL Every Break

Performance: “Sanitarium” Benchmark Workout

SATURDAY

PSC

1 Round
75 Half Racked KB Curtsy Lunge
300m Row
75 DB Toe Touches
400m Run
75 DB Archer Rows
300m Row
75 SL Push-Ups
400m Run
75 Banded SP Row
300m Row

Performance: Weighted Push-Ups

SUNDAY

P360 is closed on Sundays. We encourage you to use this day to recover with family and friends, or to get outside and put your fitness to use in beautiful Southern California.

Personal training and skill sessions available.