This Week
P360 Ocean Beach – Open Monday April 2!
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,
5/s Windmillls
5 Broad Jumps
Complete 1 set every 4 min. for 12 min.
—
Then, for PPB.
Aerobic Capacity 2
50 Push-Ups
50 BW Squats
50/30 Pull-Ups
50 BW Squats
50 V-Ups
50 BW Squats
50 OH KB Swings (44##/26#)
50 BW Squats
50 Sit-Ups
50 Burpees
800m Run
In a 30 minute cap.
Ā
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, 6ā EMOM
5 DB Thrusters
4/s Renegade Rows
—
Then, for 16ā
3/s Squatted LM Shoulder to Shoulder Press
6 Suitcase DL + RDL Combo
6 Spiderman Push Ups
6/s H2H Swings
40m Side Shuffle
150m Run
—
Then, w/ a Bud (Total Reps)
100 Chevrons
100 Plyo Skaters
100 Flutter Kicks
Tuesday
PSC
First, for Strength.
2 Hang Power Clean + 2 Jerks
Complete 1 set every 4 minutes
for 20 minutes.
—
Then, for Conditioning.
A/B/C Rope Rotation
A: 20 Waves + 5 Slams (x3)
B: 20 Seated Russian Twist Slams
C: 10 Hollow Rock Press
100m Row
100m Run
(x12 Min)
SPECIALTY CLASSES
SHRED:Ā 7a, 4:30p, 6:30p
Deck of Cards
A: 8/6 Chin-Ups
2: 10 Burpees
3: 5/s Curtsy Lunge
4: 8 DB Thrusters
5: 300m Row
6: 5 Hell Trots
7: 20 Straight Legged Bicycles
8: 8 Heavy RKB Swings
9: 15 Power Jumps
10: 500m Run
J: 6 MB Slams + 6 Toe Taps (x2)
Q: 10 Low to High Plank
K: 20 Burpees
Joker: Bridge Run or 1,000m Run (PB)
MUSCLE:Ā 6p
3×10 Back Squats @65% RPE=6-8
3×10 Deadlift @65% Ā RPE=6-8
3×10/s Goblet KB Forward Lunge RPE=7-9
3×5/s Weighted Step Ups RPE=7-9
Wednesday
Restorative Yoga
8 pm – CP
PSC
First, for Structure.
10 Ring Dips
10 Sandbag Squats
Complete 3 sets in 12 min.
—
Then, for PPB
Aerobic Power 2:
30/15 Pull-Ups
100m Run
30 Goblet Squat Cleans (44#/26#)
100m Run
30 H2H Swings (44#/26#)
100m Run
30 Goblet Reverse Lunge (44#/26#)
100m Run
(x1)
Then,
1 Mile Run/KOTH
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First:
3 x 3 Snatch Balance @ 20-30%
—
Then:
12′ E.M.O.M.
2 Snatch @ 60%
—
Then, for strength:
3 x 7 Front Squats @ 50-60%
SHRED: 12 pm
3×8ā Circuits / 90ā Rest
8/s Lateral Rope Waves
8 OH Reverse Lunges
8 Lateral Hops
8 KB Squat + Curl
8 Calorie Row
100m Run
—
Finisher:
3x200m Sprints w/a Partner
KETTLEBELL CORE: 5:30p
Skills: Clean and Jerk
4 Ā Double KB Clean + 4 Jerks
6 Ā Ab Roll Outs
Rest 45″
(x10′)
—
FOR CONDITIONING
4/s Ā Side Taps
5 Ā Ā Ā Ā MB Slams
4/s Ā High Pulls
10 Ā Ā High Knees + Half Burpee (x3)
(x10′)
—
4/s Ā Figure 8 + Curtsy Lunge
8 Ā Ā Ā Ā V Ups/Tuck Ups
4/s Ā Bear Stance Rows
100m Run
(x10′)
—
FINISHER W/ A PARTNER
A:Ā 150m Run
B: 5 RKB Swings + 5 Goblet Curls
(x5′)
Thursday
PSC
First, for Strength.
5/s Front Rack Reverse Lunges @ 60%
10 Ring Face Pulls
6/s Alt. KB Row
Complete 1 set every 5 min. for 20 min.
—
Then, for Recovery.
300m Row @ 70%
Rest 3ā
(x4)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First:
3 x 3 Snatch Balance @ 20-30%
—
Then:
12′ E.M.O.M.
2 Snatch @ 60%
—
Then, for strength:
3 x 7 Front Squats @ 50-60%
MUSCLE: 5:30p
First,
4 x 10 Barbell Bench Press RPE=6-8
4 x 10/S DB Leaning Row Ā Ā RPE=6-8
—
Second,
3 x 10 Skull Crushers RPE=7-9
3 x 15 KB Curls RPE= 7-9
—
Last,
3 x 15 Side Raises RPE= 7-9
SHRED: 6pm
3×8ā Circuits / 90ā Rest
8/s Lateral Rope Waves
8 OH Reverse Lunges
8 Lateral Hops
8 KB Squat + Curl
8 Calorie Row
100m Run
—
Finisher:
3x200m Sprints w/a Partner
Friday
PSC
First, for Structure.
1 Kickstand Rope Pull (No Drag)
15 Seated Ham Curls
6 Ab Rollouts
Complete 4 Rounds in 20 Min.
—
Then, for PPB.
Strength Endurance 1: 5′ Goblet Squats
(62#/44#)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
Deck of Cards
A: 8/6 Chin-Ups
2: 10 Burpees
3: 5/s Curtsy Lunge
4: 8 DB Thrusters
5: 300m Row
6: 5 Hell Trots
7: 20 Straight Legged Bicycles
8: 8 Heavy RKB Swings
9: 15 Power Jumps
10: 500m Run
J: 6 MB Slams + 6 Toe Taps (x2)
Q: 10 Low to High Plank
K: 20 Burpees
Joker: Bridge Run or 1,000m Run (PB)
Saturday
PSC
14-12-10-8-6-4-2
Suitcase Deadlifts
V-Ups
Banded Rows
OH Plate Curtsy Lunges
Push-Ups
100 M Run
—
Finisher:
20ā Plank
20ā R Side Plank
20ā L Side Plank
20ā Rest
(x5)
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