NEWS
Current PSC Cycle: 4.4 – 5.1
MON: Front Squat
TUES: Complexes
WED: Push Press
THUR: Aerobic System
FRI: Deadlift
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Body Scans
Interested in getting a benchmark to set some goals? Please review our Body Scans 101 page for how and when to use it.
Personal Training
To learn more, go here.
MONDAY
READ: The Benefits of a Front Squat vs. Back Squat
PSC
First, for 20 Minutes:
4 Front Squats
10 KB Curls
12 Seated Rear Delt Raise
Then:
“Biathlon”
800m Row
800m Run
Performance: Find 1R Max
TUESDAY
READ: What Is The Point of Complexes?
PSC
For 40 Min:
3 Barbell Complex
100m Run
(x2)
—
12 RKB Swings
6 Half Burpees
(x2)
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100m Half Rack Walk
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8 Rotational Slams
8 Cal Row
(x2)
WEDNESDAY
READ: Training Explosive Strengths With The Olympic Lifts
PSC
First, for 20 Minutes:
5 Push Press
10 HP Reach Through
3 Box Jumps
Then, 2 x 8′ / 1′
w/ a Neighbor You-Me Pace
A:
8 Front Rack Split Squats
5 Lateral Push-Ups
B:
8 Rotational Split Squat
8 Plyo Skaters
Performance: Find 2R Max Push Jerk | Flight Club Opportunity
THURSDAY
READ: Anaerobic vs. Aerobic Conditioning: Why Do I Need These?
PSC
For 40 Min:
2 Power Cleans
10 Plate GTO to Lunge
10 Cal Row
15 DB Glute Bridges
5 Pendlay Rows
10 Half Rack KB Step Ups
400m Run
FRIDAY
READ: The Benefits of The Almighty Deadlift
PSC
10:1
Deadlifts
Ring Push-Up + Crunch
DB Incline SA Row
KB Waiter Press
5’ Finisher:
Max Bumper Complex
SATURDAY
PSC
3 Rounds:
Station # 1:
A: SA Ring Rows x 30”
B: Side Plank x 30”
(x2)
Station #2:
A: KB Farmer Hold x 30”
B: Burpees x 30”
(x2)
Station #3:
A: Ballistic MB Snatch x 30”
B: MB Mountain Climbers x 30”
(x2)
Station #4:
A: DB Rotational Lunge x 30”
B: Quadruped Pull Through x 30”
(x2)
Rest 2’ After a Full Round
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.