This Week

P360 Ocean Beach – Now Open!

Performance360 Set to Open in Ocean Beach April 1

 

Community Workout @Pacific Beach: Sunday, April 1 9am 

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

Performance360 Pacific Beach Best Gym

PSC

First, for PPB.
Aerobic Capacity 2
50 Push-Ups
50 BW Squats
50 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
(40 Min. Cap)

 

SPECIALTY CLASSES

SHRED: 12p, 6:30p

3 x 6:1 Descending Reps.
A: LM OH Squat Press + V-Ups
400m Run

B: DB Snatch + Renegade Rows (double reps)
400m Row

C: H2H Swings + Goblet Squat Cleans
20 Burpees

D: Curtsy Lungs + MB Slams
15 Cal Bike

Then, Finisher:
Minute Low Plank (x4)

Tuesday

PSC

First, for Strength.
Find Your Hang Clean and Jerk Max in 25 minutes.

Then, for Conditioning.
20 Rope Waves / 20 Russian Twist Slams
20″ Bike
20 Mountain Climbers / Plyo Skaters
20″ Row
(x11 Min)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

5×5’ Density Circuits
ODD
6 Heavy RKB Swings
6 Wall Balls
6 V-Ups
6 Humblers
100m Run

EVEN
6 Lateral Burpee Box Jumps
6 Goblet Squat Cleans
6 DB Snatch
6 Push Ups
100m Run

Finisher:
Bridge Run or KOTH

MUSCLE: 6p

3×7 Back Squats @70% RPE=6-8

3×7 Deadlift @70%  RPE=6-8

3×7/s Goblet KB Forward Lunge RPE=7-9

3×7/s Weighted Step Ups RPE=7-9

Wednesday

WED: Today is Body Weight, Deal With It

PSC

First, for Structure.
10 UH Grip BB Rows
5/s Pistol Progressions
Complete 4 Sets in 15 Minutes.

Then, for PPB.
Aerobic Power 1:
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)

1 Mile Run/KOTH

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up: 5 min EMOM
2 Snatch Balance @ 30-50%

Then:
10 minutes to work up to a heavy single Snatch.
Drop 15% for 3 x 2.

Then, for strength:
Front Squat AMRAP @ 75%

SHRED: 12 pm

2×12’ Circuits
A.
6 Lunging Rope Waves
6 Rotational DLs
6 Renegade Row + Spiderman Crunch
6 Split Stance Twisted Press*
30 High Knee Sprint
150m Run
B.
8 Rope Jacks
8 Goblet Squat to Reverse Lunge
8 High Plank Reach Throughs
8 1-Arm DB Thrusters (4/s)
8 Plyo Lunge Jumps
150m Row

5 Mins Abs

30 Flutter Kick
5/s Hips Drops
20” Plank

KETTLEBELL CORE: 5:30p

KB SKILLS
4/s Swing Clean>Jerk
4/s Windmills
8 Hollow Rocks/Hold
(x10′)

15’ EMOM
A:  6 Double KB Swing Clean+Jerk
B:  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    Broad Jumps
100m Run
(x15)

Thursday

TUES: "Bury Me in My White Belt"

PSC

First, for Strength.
5/s Heavy DB Step-Ups
10 Ring Face Pulls
6/s Alt. KB Row
Complete 1 set every 5 min. for 20 min.

Then, for Conditioning.
25-20-15-10
Renegade Row
Hollow Rocks
Sandbag Lap and Stand (6 Each Round)
10 Calorie Bike @ 60%

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up: 5 min EMOM
2 Snatch Balance @ 30-50%

Then:
10 minutes to work up to a heavy single Snatch.
Drop 15% for 3 x 2.

Then, for strength:
Front Squat AMRAP @ 75%

MUSCLE: 5:30p

First,
4×7 Barbell Bench Press RPE=6-8
4×7/s DB Leaning Row   RPE=6-8

Second,
3×10 Chin-ups RPE=7-9
3×10 Ring Dips   RPE= 7-9

Last,
3×12 KB Curls RPE= 7-9

SHRED: 6pm

2×12’ Circuits
A.
6 Lunging Rope Waves
6 Rotational DLs
6 Renegade Row + Spiderman Crunch
6 Split Stance Twisted Press*
30 High Knee Sprint
150m Run
B.
8 Rope Jacks
8 Goblet Squat to Reverse Lunge
8 High Plank Reach Throughs
8 1-Arm DB Thrusters (4/s)
8 Plyo Lunge Jumps
150m Row

5 Mins Abs

30 Flutter Kick
5/s Hips Drops
20” Plank

Friday

Make 2018 Productive, Not Active

PSC

First, for Structure.
10 DB Bench Press
80m Farmer Walk
Complete 4 sets in 18 minutes.

Then, for PPB.
SE 1: 5′ Goblet Squats (62#/44#)
Heats of 3

 

 

SPECIALTY CLASSES

SHRED: 6a, 12 pm

5×5’ Density Circuits
ODD
6 Heavy RKB Swings
6 Wall Balls
6 V-Ups
6 Humblers
100m Run

EVEN
6 Lateral Burpee Box Jumps
6 Goblet Squat Cleans
6 DB Snatch
6 Push Ups
100m Run

Finisher:
Bridge Run or KOTH

Saturday

THURS: Turn Your Flat Lands Into Mountain Ranges

PSC

With a partner, rotate for 5 minutes at each station for two rounds
Station 1:
A.) 150m Run
B.) Max Floor Wipers

Station 2:
A.) 15 RKB Swings
B.) Max Spiderman Crunches

Station 3:
A.) 100m Row
B.) Max Burpees

To finish:
20 Cal Bike
(x2)

PSC OB

First, 10’ EMOM
8 DB Thrusters

Then,
7 Plank Kickouts
7 Burpees
7 Ring Rows
5 Ab Roll-Outs
5/S DB Snatches
Triathlon Medley
(150M Run, 100M Erg, 5 Cal Bike)
(x15′)

Finish,
4×45” Plank

Open Gym 9am @ PB

Sunday

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

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