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)
—
100m Half Rack Walk
—
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.

Personal training and skill sessions available.