MONDAY

READ: The Benefits of a Front Squat vs. Back Squat

PSC

First, for 20 Minutes:
5 Front Squats
10 DB Bench Press
4 Broad Jumps

Then, for 15 Minutes:
8 T&G Power Cleans
7 MB Slams
3 Box Jumps

Performance: 3 Front Squats

TUESDAY

READ: What Is The Point of Complexes?

PSC

First, a 10′ EMOM
1 KB Complex

Then, Every 90″ x 8
10 UH Grip Barbell Rows
6 Lateral Jump Overs
60 Plate Hollow Kicks

8 Minute Finisher:
Me: 100m Row
You: Max Plyo Complex

Performance: Higher volume (Tier 2)

WEDNESDAY

READ: Training Explosive Strengths With The Olympic Lifts

PSC

First, for 20 Minutes:
5 Push Press
12 DB Hip Thrusts
12 KB Archer Row

Then, for 15 Minutes:
“Battery”
8 BW Squats
8 Push-Ups
8 Butterfly Sit-Ups
Track Rounds

Performance: 2 Push Jerks | NO Modified Push-Ups

THURSDAY

READ: Anaerobic vs. Aerobic Conditioning: Why Do I Need These?

PSC

For 35 Minutes:
In a Team of 4
A: 150m Farmer Walk
B: 5 Chin-Ups + 10 Lateral Step Downs
C: 10 LM Rotational Lunges + 20 LM Kickstand Row
D: Max Distance Row

FRIDAY

READ: The Benefits of The Almighty Deadlift

PSC

Every 3’, Rotate Between A + B
A:
10 Sumo Deadlift
Max Barbell Push-Ups
12 Loaded SP Reach Through

B:
20 Full Rack KB Step Ups
10 Seated KB Curls
(x10)

Then:
50 Glute Marches
10 Side Raises Every Break

SATURDAY

PSC

For 40 Minutes:
8 Bench Press
14 Tap Overs
10 Explosive Step Ups
(x2)
—
200m Run
—
10 KB Goblet Clean
12 Iso Lunge DB Curls
(x2)
—
20 Cal Row

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.