This Week
P360 Ocean Beach – Now Open!
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
PSC
First, for Structure.
8 Deadlifts OH Grip @ 60-75%
15 Horizontal Band Rows
Complete 1 set every 4′ for 16′
—
Then, for Conditioning.
w/ a Partner.
100 RKB Swings
100 Supine Rows
100 Spiderman Crunches
100 Goblet Squats
EOM – Coach’s Call Plyo
(20 Min. Cap)
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, 5’ AMRAP
10 Plated Chest Press Jacks
10 Russian Twists
10 Glute Bridges
–60” Rest–
Then, 2×5’ (x2) Circuits
A:
3/s DB Snatch
3/s Renegade Row
20 High Knees
100m Run
B:
6 RKB Swings
6 KB Squat Cleans
6 Lateral Hops
100m Run
–90” Rest–
Then, 5’ Finisher:
A: 100m Run
B: Max BW Squats
C: Max V-Ups
Tuesday
PSC
First, for Strength.
Hang Clean + Jerk
20” Reset
Hang Clean + Jerk
Complete 1 set every 4 min. for 16 min.
—
Then, for Conditioning.
6 Pull-Ups
6 MB Slam
6 Push-Up
8 KB Curl
4/s Plate Pull Through
200m Coach’s Call Out
(x18 Min)
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
Partner Workout
3×8’ Circuits / 1’ Rest
A: 15 KB Squat Cleans
B: Max Around the Worlds
–100m Run–
A: 15 Double KB Swings
B: Max Push Ups
–100m Run–
A: 15 DB Thrusters
B: Max Plyo Skaters
–100m Run–
MUSCLE: 6p
3×9 Back Squats @65% RPE=6-8
3×9 Deadlift @65% RPE=6-8
3×9/s Goblet KB Forward Lunge RPE=7-9
3×9/s Weighted Step Ups RPE=7-9
Wednesday
Restorative Yoga
8 pm – CP
PSC
Team Stations:
1 min work, 1 min rest/transition
1. Speed Ladder + 5 Chevrons
2. 5/s KB Archer Row + 5/s Hip Drops
3. 10 High Knees + 10 Lunge Jumps
4. 10 Speed Ham Curls + 5 DB Snatches
5. 80m Sprints
6. Max Plank
Perform 3 rounds for a total of 18’ on/18’ off @ High Intensity.
—
Then, to Finish.
Escalating Farmer Holds. Match rest with work
until you can no longer sustain.
30”/60”/90”/120”
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First:
3 x 3 Snatch Balance @ 30-50%
—
Then:
6 x 1 Snatch Complex (1 Snatch + 1 Hang Snatch + 2 OHS)
—
Then, for strength:
3 x 5 Front Squats @ 60-70%
SHRED: 12 pm
First, 8’ EMOM
7 Burpees
—
Then, 2×10’ Circuits
A:
12/s Low Plank Rope Waves*
8 180s
8 RKB Swings
8 ½ Kneelings Sword Snatch
Agility Ladder
150m Run
B:
6 Burpee Rope Slams
6 DB Thrusters
6 Spiderman Push-Ups
6 DB Sumo Squat + OH Press
Agility Ladder
150m Run
KETTLEBELL CORE: 5:30p
Skills: Clean and Jerk
4 Double KB Clean + 4 Jerks
6 Ab Roll Outs
Rest 45″
(x10′)
—
FOR CONDITIONING
4/s Side Taps
5 MB Slams
4/s High Pulls
10 High Knees + Half Burpee (x3)
(x10′)
—
4/s Figure 8 + Curtsy Lunge
8 V Ups/Tuck Ups
4/s Bear Stance Rows
100m Run
(x10′)
—
FINISHER W/ A PARTNER
A: 150m Run
B: 5 RKB Swings + 5 Goblet Curls
(x5′)
Thursday
PSC
First, for Strength.
5/s Bulgarian Split Squats
6 Ring Miyagis
10 Barbell Row
Complete 1 set every 5 min. for 20 min.
—
Then, for Conditioning.
In co-ed teams of 3. For time.
TASKS:
A) 1,500m Row (total)
B) 60 Burpees (total)
C) 400m Sprint Relay (1 each)
(20 min cap)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First:
3 x 3 Snatch Balance @ 30-50%%
—
Then:
6 x 1 Snatch Complex (1 Snatch + 1 Hang Snatch + 2 OHS)
—
Then, for strength:
3 x 5 Front Squats @ 60-70%
MUSCLE: 5:30p
First,
4 x 9 Barbell Bench Press RPE=6-8
4 x 9/s DB Leaning Row RPE=6-8
—
Second,
3 x 9 Skull Crushers RPE=7-9
3 x 14 KB Curls RPE= 7-9
—
Last,
3 x 10 Ring Face Pulls RPE= 7-9
SHRED: 6pm
First, 8’ EMOM
7 Burpees
—
Then, 2×10’ Circuits
A:
12/s Low Plank Rope Waves*
8 180s
8 RKB Swings
8 ½ Kneelings Sword Snatch
Agility Ladder
150m Run
B:
6 Burpee Rope Slams
6 DB Thrusters
6 Spiderman Push-Ups
6 DB Sumo Squat + OH Press
Agility Ladder
150m Run
Friday
PSC
First, Heavy.
1 Heavy Sled Drag
12 Floor Crush Press
Complete 1 set every 5′ for 20′
—
Then, for Conditioning.
Rest 30” where x exists. Go max intensity where it doesn’t.
5 Hang Power Snatch
5 Heavy Renegade Row
5 MB Slams
x
20″ Erg or Bike Sprint
x
(x13 Min)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
Partner Workout
3×8’ Circuits / 1’ Rest
A: 15 KB Squat Cleans
B: Max Around the Worlds
–100m Run–
A: 15 Double KB Swings
B: Max Push Ups
–100m Run–
A: 15 DB Thrusters
B: Max Plyo Skaters
–100m Run–
Saturday
PSC
B.U.A.N
50 RKB Swings
50 Burpees
50 Around the Worlds
50 Plyo Skaters
50 DB Pull Thrus
50 Goblet Squat Cleans
50 Hollow Rocks
1000m Run (break up as needed for recovery)
—
Finisher:
40″ Weighted Plank
(x5)
(40’ cap)
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