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.

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

FRI: Embrace SuckingPSC

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

Performance360 Gym Pacific Beach Ocean Beach

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

Performance360 Gym Pacific Beach Ocean Beach

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

Performance360 Pacific Beach Gym

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′)

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

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