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 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)
Ā
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:Ā 7a, 4:30p, 6:30p
5×5ā 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:Ā 6p
3×7 Back Squats @70% RPE=6-8
3×7 Deadlift @70% Ā RPE=6-8
3×7/s Goblet KB Forward Lunge RPE=7-9
3×7/s Weighted Step Ups RPE=7-9
Wednesday
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)
ā
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
2×12ā 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
20ā Plank
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.
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 Ā Ā RPE=6-8
—
Second,
3×10 Chin-ups RPE=7-9
3×10 Ring DipsĀ Ā RPE= 7-9
—
Last,
3×12 KB Curls RPE= 7-9
SHRED: 6pm
2×12ā 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
20ā Plank
Friday
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
5×5ā 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
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,Ā 10ā 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,
4×45ā Plank
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