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

 

Free Community Workouts this Saturday (5/4) at 9:00am at Crown Point and Ocean Beach!!  Feel free to bring friends and family.

 

Monday

Why P360?

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
8 Back Squats @60%
10 DB Bench
10 Russian Twists
Every 5’ for 20’ (x4)

Then. For Conditioning AFAP
w/a pal
A: 3 Hell Trots
B: Rest
(x6’)
—Rest 2’—
A: 6 Lateral Plate Burpees
B: Rest
(x6’)

 

Phase 1: Optional Squat Test

SPECIALTY CLASSES

PRIMAL

First. For 15’
8 Ring Dips
5 Consecutive Bench Jump
10 Sumo DB Row
60m SA OH KB Carry
150m Run

Then. 14-12-10-8-6
Ring Rows
Low Plank Mt Climbers
OH KB Swings
Glute Bridge Piston Press
100m Run

 

Tuesday

PSC

In a Team of 2 (Total Reps/distances)
Complete
2k Row
100 Bicep Curls
50 Pistol Squats
100 Rollouts
1k Run
100 Ring Dips
100 Plate Flutter Kicks
500m SB/MB Carry

 

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

3×9’ Circuits w/ Partner
-90” Rest-
A: 3/s SA RDL Snatch
B: 200m Run

A: 8 Goblet Forward Lunge+ 8 Plank Taps
B: 200m Row

A: 6 Plate Pull Throughs+6 Lateral Hops
B: 5 Hell Trots

Then. For 7’
AMRAP
6/s Side Plank Hip Drops
6 Lunge Jumps
6 Leg Raise Toe Taps

MUSCLE: 4:30 pm, 6pm

First.
6 Bench Press @70-80%
(x3)

6+6 Bench Press Drop-Set @70+60%
(x2)

Then.
8 Seated BB Strict Press
(x3-4)

Last.
10 DB Bench
10 Band Face Pull Complex
6/s Staggered Push-Ups
(xAMRAP)

 

Wednesday

PSC

First. For Strength
3 Hang Clean and Jerk (w/reset)
12 Reverse Crunches
*Every 4’ for 20’ (x5)

Then. For Conditioning
5 DB Thrusters
80m Run
6 Pull Ups
80m Run
7 MB Slams
80m Run
(x13’)

 

Phase 1: Optional Squat and Rows Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
3×3 Tall Cleans @<50%

Main movement:
Full Clean 5×2 @ 80-90%

Then, for strength:
6×3 Barbell Strict Press

KETTLEBELL CORE: 5:30 pm

KB Skills
4/s ½ TGU
10/s Low Plank Mt Climbers
5/s Table Top Swings
(x10’)

15’ EMOM
A: 12 Rev Lunge Alt Waves
B: 10 Renegade Row+10 Spiderman
C: 6 KB Squats+6 Push Press

For 12’
5/s ½ Kneeling Windmills
10 Raises Leg Toe Taps
10 Side Step Swings
15 Rope Waves
80m Run

 

Thursday

PSC

3×12’ Circuits
A:
10 Push Ups
5 Jump Overs
10 V-Ups
8/5 Cal Bike

B:
8 Sandbag Squats
8 Renegade Rows
8 Lunge Jumps
60m KB FR Carry

C:
8 LM Rotational Lunge and Press
8 Plank Ups
8 Skaters
100m Run

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

First:
3×3 Tall Cleans @<50%

Main movement:
Full Clean 5×2 @ 80-90%

Then, for strength:
6×3 Barbell Strict Press

MUSCLE: 5:30 pm

First.
6 Front Squat @70-80%
(x3)

6+6 Front Squat Drop-Set @70+60%
(x2)

Then.
8 BB RDL
(x3-4)

Last.
25”/s Iso DB Bulgarian SS
-Directly Into-
8/s BB FR Forward Lunge
(x3)

PRIMAL: 5 pm

For 8’
5 Push Ups
6 Alt Leg V Ups
4 Knee Drive

For 20’
5 Chin Ups
10 Wall Balls
5/s Sprinter Crunch
5/s DB Snatch
10” AB Sprint

Finisher w/ a Partner
100m-200m-300m-400m Sprint Relay
(x2)

 

Friday

PSC

First. For Muscle.
10 BB Good Mornings
20”/s Ring Side Plank
5/s Tempo RDLs (3330)
5/s ½ Kneeling KB Halo
Work for 18’

Then For Conditioning
20-18-16-14-12-10 (Total Reps)
Staggered Stance RKBS
Ring Rows
Banded Hamstring Curls
TGU Sit-Ups
200m Run

 

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
10 UH Grip BB Rows
12 Seated Band Rows
15 DB Curls (together)
(x4)

Then. With a Pal
10 BB Curls
20” Iso Hollow Chin-Up
(x4)

Last.
10 DB Front Raise
10 DB Side Raise
10 DB Rear Delt Raise
(xAMRAP)

 

SaturdayPerformance360 Pacific and Ocean Beach Gym

PSC Crown Point

First For 7’
10 Reverse Lunges
10 Sit Ups
10 Plate GTO

Then For 25’
10 Split Stance Curl & Press
10 V Ups
10 Ring Rows
10 Wall Balls
80m Farmers Walk
200m Run

 

PSC Ocean Beach

First, for 8’
7 Push-Ups
7 Squat Jumps
7 V-Ups

Then, for 15’
150m Row
8 Goblet Squats
8 Sprinter Crunches
8 DB Lunges
8 Supine Rows
150m Run

Then, for 7’
7 GTO’s
7 Plate Pull Through
7 Hollow Rocks

 

Sunday

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

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