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.
Community Workout @Pacific Beach: Sunday, April 1 9am
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
Teams of 3
A: 200m Run
B: 10 Renegade Rows + 30 DB Flutter Kicks
C: 5 Goblet Squat Cleans + 10 Around the Worlds
(x15′)
SPECIALTY CLASSES
SHRED: 12p, 6:30p
6×5’ AMRAP
A:
6 RKB Swings
3/s Curtsy Lunge
4/s Lateral KP Hops
100m Row
–1’ Rest–
B:
6 Plate Pull Throughs
6 Plate GTOs
8 Chest Press Plate Jacks
30 High Knees
–1’ Rest–
C:
5 DB Thrusters
4/s DB Russian Twists
3/s Renegade Rows
100m Run
Tuesday
PSC
For Structure.
5/s LM Rotational Clean and Press
5/s Pendulum Swings
5/s Lunge Jumps
(x15’)
—
Then, For PPB LT3
400m Run
Rest 3’
(x3)
*Record Total Time
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
First, for 5’
3/s Plyo Lunge Jumps
5/s Bicycle Crunch
5 Pushups
10 Mountain Climbers
—
Then, 10:1
Hollow Body LM Side Press
Weighted Sumo Squat Jumps
Side Plank Crunch (per side)
Burpee Wall Balls
Rotational KB Deadlifts
150m Run
MUSCLE: 6p
First,
6 Barbell Bench Press
8 Barbell Rows
(x4)
—
Second,
10/S Staggered Stance LM Press
10 Chin Ups
(x3)
—
Finish:
15 KB Curls
15 Side Raises
15 Skull Crushers
(x3)
Wednesday
Restorative Yoga
8 pm – CP
PSC
First. For Strength.
5 Jerks @ 60-80%
3/s 3” Eccentric Low Side Plank Hip Kisses
Every 4′ for 16′
(x4)
—
Then. For Conditioning.
As Fast As Possible
20 H2H Swings
200m Run
20 Goblet Reverse Lunges
200m Run
10 Burpees
200m Run
(x2)
(53#/35#)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 5 Clean/Snatch Deadlifts @ 40%
—
Then:
5 x 2 Pull + Clean/Snatch @ 70-85%
—
Then, for strength:
4 x 2 Overhead Squats @ 85-95%
SHRED: 12 pm
First, 8’ EMOM
3/s DB Snatch
5 Push Ups
—
Then, for 14’
2 MB Complex
6 Low to High Plank
6 H2H Swings
4 Renegade Rows + 4 Spidermen (x2)
Ladder Drill: Lateral High Knees
150m Run
—
Then, for 5’ w/ a Bud:
A: 100m Run
B: Max Plyo Lateral Burpees
KETTLEBELL CORE: 5:30p
15min EMOM
A: 4 Row L/R>Clean>Press L/R
B: 5/s Alt MB Slams
C: 4/s ½ TGU
—
FOR CONDITIONING
4/s Figure 8 Swings
8 Ab Roll Outs
4/s Windmills
4 Lateral Bench Jump Overs
(x10min)
—
4/s Swing Cleans
8 Hollow Rocks
4/s Renegade Rows
100m Run
(x10min)
—
FINISHER W/ A PARTNER
A: 50 OH Plate Flutter Kicks
B: 1-Arm Farmer Hold
(x4)
Thursday
PSC
First, For Time:
Mile Run @CP
KOTH @PB
—
Then. For Structure
1 Rope Pull + Return Drag
Rest*
30″/s Unilateral Heavy Farmer Hold
Rest*
5 Sandbag Squats
Rest*
60m OH Plate Waiter Walk
Rest*
Flow Through without a target number of rounds, work dictates rest
(x20’)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 5 Clean/Snatch Deadlifts @ 40%
—
Then:
5 x 2 Pull + Clean/Snatch @ 70-85%
—
Then, for strength:
4 x 2 Overhead Squats @ 85-95%
MUSCLE: 5:30p
5×15 Sandbag Squats
4×3 Deadlifts
3×7/s Bulgarian Split Squat
SHRED: 6pm
First, 8’ EMOM
3/s DB Snatch
5 Push Ups
—
Then, for 14’
2 MB Complex
6 Low to High Plank
6 H2H Swings
4 Renegade Rows + 4 Spidermen (x2)
Ladder Drill: Lateral High Knees
150m Run
—
Then, for 5’ w/ a Bud:
A: 100m Run
B: Max Plyo Lateral Burpees
Friday
PSC
First, for PPB: SE3
5’ Max Pull-ups
—
Rest 3-5 Minutes
—
Then, For Conditioning
2×6’ AMRAP
A:
5 Hang Power Cleans @50-60%
3 OTB Burpees
100m Run
—Rest 2’—
B:
8 OHKB Swings
5 Push-Ups
100m Run
—
Finisher
Max Hollow Hold/ Equal Rest
(x5)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
First, for 5’
3/s Plyo Lunge Jumps
5/s Bicycle Crunch
5 Pushups
10 Mountain Climbers
—
Then, 10:1
Hollow Body LM Side Press
Weighted Sumo Squat Jumps
Side Plank Crunch (per side)
Burpee Wall Balls
Rotational KB Deadlifts
150m Run
Saturday
PSC
6 Wall Balls
20’’ Hollow Hold
10 Weighted Glute Bridges
10 Ring Rows
6 American Sit-Ups
100m Run
(x20 min)
—
Then:
10 Burpees
200 M Run
(x3)
Open Gym 9am @ PB
Sunday
Community Workout 9am @PB
First,
5 Squat Jumps
4/s Hip Drops
3/s High Plank Pull Through
(x5′)
—
Then,
3 Rope Slams + 8 Waves (x2)
6/s Bicycle Crunches
5 Goblet Squats
4/s Split Stance Curl + Press
4 Burpees
150m Run
(x16′)
—
Finisher:
Teams of 3
A: 200m Run
B: Max Renegade Row
C: Max Russian Twists
(x7′)
Leave A Comment
You must be logged in to post a comment.