This Week
P360 Ocean Beach – Now Open!
Community Workout @Pacific Beach: Sunday, April 1 9amĀ
April Cycle:
Monday – Varied
Tuesday – Clean and Jerks
Wednesday – Varied
Thursday – Barbell Lunges
Friday – Varied
April PPBs will include:
- Aerobic Capacity 2
- Aerobic Power 1
- SE 1: 5′ Max Goblet Squats
PPBs can be viewed, here.
Monday
PSC
First, for Strength.
6 Double KB Front Squats
10 DB Side Raises
5 Box Jumps
Complete 4 Sets in 20 Minutes.
—
Then, for Conditioning.
5 Deadlifts @ 135#/95#
8/5 Push-Ups
5 Pull-Ups
Triathlon Medley
(x12′)
Ā
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, for 5ā
10 High Knees
5 Push Ups
10 Heisman
5 V-Ups
—
Then,
12-10-8-6-4-2
Calorie AB
MB Crush Squats
Plank Skier Hops
Bench Curtsy Lunge
KB Skier Swings
100m Run
Tuesday
PSC
First, for Strength.
Hang Clean + Jerk
20ā Reset
Hang Clean + Jerk
Complete 1 set every 4 min. for 16 min.
—
Then, w/ a Partner.
A: 150m Run
B: Rotating Core Movement
Plank
Hip Drops
Floor Wipers
Hollow Hold
(x12 Min)
SPECIALTY CLASSES
SHRED:Ā 7a, 4:30p, 6:30p
In Teams of 3: 3×8ā Circuits
1:
A: 10 Calorie Row
B: 6 Plank Opposite Toe Taps + 6 Hollow Rocks
C: 6 DB Push Press + 6 DB Reverse Lunge
–2ā Restā
2:
A: 15 Burpees
B: 6 Russian Twists + 6 High Plank Pull Throughs
C: 6 Goblet Squats + 6 Goblet Curls
–2ā Restā
3:
A: 200m Run
B: 6 Renegade Row + 6 DB Floor Press
C: 6 Rotational KB DLs + 6 Hop overs
Rotating off of A. Each tier is 8 minutes.
—
Then,
5x100m Sprints
MUSCLE:Ā 6p
3×8 Back Squats @65% RPE=6-8
3×8 Deadlift @65% Ā RPE=6-8
3×8/s Goblet KB Forward Lunge RPE=7-9
3×8/s Weighted Step Ups RPE=7-9
Wednesday
Restorative Yoga
8 pm – CP
PSC
First, for Conditioning.
3 x 6:1 Descending Reps.
A:
Heavy BB Rows + Wall Balls
300m Run
—
B:
Hell Trots + Floor Press (double reps)
400m Row
—
C:
Double KB Swings + Burpees
20 Calorie Bike
—
To Finish:
12 Ham Curls
Barbell 21
(x3)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First:
3 x 3 Snatch Balance @ 40-60%
—
Then:
Hang Snatch Pyramid:
50×3
60×2
70×2
80×1
90×1
(2 min rest between reps)
—
Then, for strength:
3 x 3 Front Squats @ 75-85%
SHRED: 12 pm
Tabata Clock Intervals. 3×20ā/10 – 3 Rounds
Plate GTOs
Straight Leg Bicycle Crunches
RKB Swings
Hill Jumps
Chevrons
—
Then, 5ā AMRAP
5 DB Thrusters
3 Burpees
100m Run
KETTLEBELL CORE: 5:30p
KB SKILLS
4/s Swing Clean>Jerk
4/s Windmills
8 Hollow Rocks/Hold
(x10′)
—
15ā EMOM
A: Ā 6 Double KB Swing Clean+Jerk
B: Ā 12/s Rope Slams
C:  10 MB Slam + ½ Burpee
—
For Conditioning,
5/s Half Kneeling Swings
5/s MB Squeeze Rev Lunge
6/s Teapots
20m Bear Crawls
4 Ā Ā Ā Broad Jumps
100m Run
(x15)
Thursday
PSC
First, for Strength.
3/s Step Through BB Lunges
8 Sumo KB Rows
20″/s High Side Plank
Complete 1 set every 5 min. for 20 min.
—
Then, for Conditioning.
6 Push Press
60 OH Plate Flutter Kicks
10 Ring Rows
80m Farmer Walk
(x15 Min)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First:
3 x 3 Snatch Balance @ 40-60%
—
Then:
Hang Snatch Pyramid:
50×3
60×2
70×2
80×1
90×1
(2 min rest between reps)
—
Then, for strength:
3 x 3 Front Squats @ 75-85%
MUSCLE: 5:30p
First,
4×8 Barbell Bench Press RPE=6-8
4×8/s DB Leaning Row Ā Ā RPE=6-8
—
Second,
3×10 DB Flys RPE=7-9
3×13 Barbell Curls Ā Ā RPE= 7-9
—
Last,
3×12 DB Side Raises RPE= 7-9
SHRED: 6pm
Tabata Clock Intervals. 3×20ā/10 – 3 Rounds
Plate GTOs
Straight Leg Bicycle Crunches
RKB Swings
Hill Jumps
Chevrons
—
Then, 5ā AMRAP
5 DB Thrusters
3 Burpees
100m Run
Friday
PSC
First, for Structure.
Complete 5 Heavy Rope Pulls and Return Drags in 25 Minutes.
—
Then, in Groups of 4.
A: 30″ Bike Sprint
B – D: Rest
(x14 Min)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
In Teams of 3: 3×8ā Circuits
1:
A: 10 Calorie Row
B: 6 Plank Opposite Toe Taps + 6 Hollow Rocks
C: 6 DB Push Press + 6 DB Reverse Lunge
–2ā Restā
2:
A: 15 Burpees
B: 6 Russian Twists + 6 High Plank Pull Throughs
C: 6 Goblet Squats + 6 Goblet Curls
–2ā Restā
3:
A: 200m Run
B: 6 Renegade Row + 6 DB Floor Press
C: 6 Rotational KB DLs + 6 Hop overs
Rotating off of A. Each tier is 8 minutes.
—
Then,
5x100m Sprints
Saturday
PSC
—
Tier 2 (Finisher):
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