This Week

P360 Ocean Beach – Now Open!

Performance360 Set to Open in Ocean Beach April 1

 

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

MON: February Programming Prep

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

WED: Athlete Mindset vs. Athlete BehaviorPSC

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

SAT: Why I Opted Out

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

January P360 Podcast #24

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

Performance360 Pacific Beach Best Gym

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)

Open Gym 9am @ PB

Sunday

Yoga will be at 9am @CP
Open Gym/Phase 1 Testing 10a-12p @CP

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