This Week 

PROGRAMMING

2019 BLOCK 3 (“From Dusk ’til Dawn”) Cycle: 4/1 – 5/12

Monday Back Squat
Tuesday – All Purpose
Wednesday – Clean & Jerk
Thursday – All Purpose
FridayMuscle

Ocean Beach P360 Turns 1!!  Come Join Us This Saturday And Help Celebrate An Amazing First Year Down In OB.
Theme: Feel Free To Show Up In Your Best 80’s Outfit!
Where: Kilowatt Brewing (1875 Cable St)
When: Saturday, 4/27 @3:00pm
Who: All Gym Members, Family & Friends

Monday

"First....Then"

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
8 Back Squats @60%
3/s Heavy Renegade Rows
10 Hollow Rocks
Every 5’ for 20’ (x4)

Then. For Conditioning
10’ EMOM
3/s DB Snatch + 5 Burpees

Finisher
5×45” Low Plank (15” Rest)

 

Phase 1: Squat Test

SPECIALTY CLASSES

PRIMAL

For 15’
5 Burpee Bench Jump Overs
5 DB RDL Curl&Press
10 MB Slams
40m Offset KB Carry (switch half way)
80m Sprint

For 15’
5/s Bench Hop Overs
5/s DB Row
Plate OH Curtsy Lunge
10 H2H Swings
80m Row Sprint

For 6’
-AMRAP-
10 Tuck Ups
10/s Low Side Plank Hip Drops
10 High Plank Kick Outs

 

Tuesday

Starting is NOT the Hard PartPSC

First.
10-8-6-4-2
DB Floor Press
RKBS
Goblet Curls
Pistol Squats

Then. In Teams of 3
Row Pyramid
100-200-300-400-300-200-100

 

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

For 15’
-In Teams of 3-
A: 150m Run
B: 12 Body Saws
C: 10+10 RKB Swings+Goblet Squats

For 10’
3/s DB Push Press
5 Pull ups
8 Hollow Rocks
100m Run
-90” Rest-

For 10’
8 Goblet Squats
5 Renegade Row Crossovers
8 Bicycle Crunches
100m Run

MUSCLE: 4:30 pm, 6pm

First.
8 Bench Press @65+%
(x5)

Then.
10 Seated BB Strict Press
(x4)

Last.
12 DB Bench
12 Band Face Pulls
12 Ring Dips
(xAMRAP)

 

Wednesday

Practical vs. Optimal

PSC

First. For Strength
3 Hang Clean and Jerk (w/reset)
20”/s Banded Pallof Hold
*Every 4’ for 20’ (x5)

Then. For Conditioning AFAP
15-12-9
DB Thrusters
V-Ups
150m Run

 

Phase 1: Squat and Rows Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Classroom: Review of the 3rd pull of the clean.
(Option to do Snatches instead)
3×3 Tall Cleans @ <50%

Main Movement:
2x(1+1) High Hang Clean + Clean @ 70-80%
(x4-5)

Then, For Strength:
5×4 Barbell Strict Press

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s Windmills
10 Erg Crunches
(x10’)

15 EMOM
A: 20 Staggered Stance Alt Waves+10 Waves (x2)
B: 12 Alt MB Slams
C: 12 OH KB Swings

For 10’
10 H2H Swings
5 High Plank Toe Taps+Shoulder Taps
10 Tuck Ups
5 Renegade Rows+Mt Climber
80m Run

Plank Special
(x* min)

 

Thursday

PSC

First.
10 Ring Dips
5 Box Jumps
12 Sprinter Crunches
*Work for 15’*

Then. For Conditioning
Max Push Ups Right into –
Rope Pull + Return Drag AFAP
8 KB Side Lunges
8 Rotational MB Slams
8/s MB Toe Taps
300m Run
(20’)

 

Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

First:
Classroom: Review of the 3rd pull of the clean.
(Option to do Snatches instead)
3×3 Tall Cleans @ <50%

Main Movement:
2x(1+1) High Hang Clean + Clean @ 70-80%
(x4-5)

Then, For Strength:
5×4 Barbell Strict Press

MUSCLE: 5:30 pm

First.
8 Front Squat @65+%
(x5)

Then.
8 Snatch Grip RDL
(x4)

Last.
15”/s SL Wall Sit
30”/s Max DB Split Squat
(x3)

PRIMAL: 5 pm

Complete AFAP
8:1
Split Lunge & Curl
Plate Russian Twists (double reps)
Humblers (total reps)
Side Lunge GTO (with Plate)
Renegade Row w/ Spiderman Crunch
100m Row

500m Run

Then, 7 Rounds
8 ½ Burpees  (no jump)
8 Plyo Skaters
8 Plank Hip Rotations
8 180 Squat Jumps

500m Run

 

Friday

PSC

For Muscle
10 Wide Grip BB Rows
5/s ½ Kneeling KB Halos
12 Banded Pull Throughs
*Work for 18’*

Then For Conditioning
10 Chin Ups
14 Hamstring Marches
12 Split Stance Side Raises
10 BB RDLs
150m Run
(x18’)

 

SPECIALTY CLASSES

PRIMAL: 6 am

For 15’
-In Teams of 3-
A: 150m Run
B: 12 Body Saws
C: 10+10 RKB Swings+Goblet Squats

For 10’
3/s DB Push Press
5 Pull ups
8 Hollow Rocks
100m Run
-90” Rest-

For 10’
8 Goblet Squats
5 Renegade Row Crossovers
8 Bicycle Crunches
100m Run

MUSCLE: 4:30 pm

First.
10 BB Floor Press
10 Two DB Row
(x6)

Then.
12 KB Strict Press
8-12 Chin-Ups
(x6)

Last.
10 Lateral Raises
10 BB French Press
(xAMRAP)

 

Saturday

PSC Crown Point

For 35’ at Consistent Effort
3 Plate Complex:
 – 6 Plate GTO
– 6 Plate Latetal Jumpovers
– 6/s Plate OH Flutterkicks
3 MB Complex:
 – 5 MB Slams
– 5/s MB Russian Twists
– 5 MB Pushups
40m Quick Sled Push
40m Sprint
2 Tire Flips (solo or with a partner)

 

PSC Ocean Beach

4×8’ With a Pal
A. 10 OH plate curtsy lunge  + 20 OH plate flutter kicks +
B. Rest

A. 8 KB squats + 10 Curls + 8 pull throughs
B. Rest

A. 6 Thrusters  + 12 renegade rows + 10 Russian twists
B. Rest

A. 8 Burpees  + 5/10 pushups + 16 mountain climbers
B. Rest

Finisher With Your Pal
A. 60’ wall sit
B. 60’ plank
(x4)

 

Sunday

Open Gym and Phase 1 Testing 10am – 12pm @CP

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