This Week

Free Community Workout 9am @ PB and OB
Sunday 6/3

Performance360 Memberships

May Cycle:

Monday – Snatch
Tuesday – Structure/Varied
Wednesday – Back Squat
Thursday – Varied/Structure
Friday – Varied

May PPBs will include:

  • Lactate Threshold 2
  • Aerobic Power 4

PPBs can be viewed, here.

Monday

PSC

9,10,11am @CP
10am @OB
Memorial Day Workout:
Teams of 5
A: 300m Row/300m Run/ 15 Cal AB
B: 10 BW Squats + 10 Push-ups
C: 8 Pull-ups + 8 DB Step Ups
D: 6 MB Slams + 6 MB Sit-ups
E: 4 RKBS + 4 Gob Lunges + 4 Around the world
(x30’)

Finisher:
In pairs
400m Farmer Walk

 

SPECIALTY CLASSES

SHRED: Cancelled

 

Tuesday

THURS: Preloading with IntentionPSC

For PPB Aerobic Power 4:
12 HPC and Jerk (95#/65#)
100m Run
(x3)

25-20-15 OH KBS (44#/26#)
14-10-5 Push-Ups
100m Run
(x3)

50 Goblet Squats (44#/26#)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

10:1
Lateral Lunging Waves
Hill Push-Ups
DB Snatches
180 Burpees
MB Crush Squats
100m Run

Then, Until the Last Person Finishes:
8 Plank Toe Taps
8 Cannonballs
8/s Hip Drops

MUSCLE: 6p

First:
3×4 Push Press + 1xAMAP @75% OTS
40 Total Chin-Ups (BW, weighted, banded)

Second:
3×8 DB Bench
3×8 UH Barbell Row

Third, AMRAP:
20 Barbell Curls
10 Push-Ups
(x5)

Wednesday

Performance360 Gym Pacific Beach Ocean Beach

PSC

First, for Strength.
5 Back Squats @75% (0-6 mos of Squatting)
3 Back Squats ~80-85% (6mos+ ONLY)
15”/s 1-Arm Farmer Hold
Every 5’ For 20’ (x4)

Then, for Conditioning
10 Sword Snatches
9 Hollow Rocks
8 KB Push Press
7 Sit-Ups
6 Lunge Jumps
300m Run
(x15’)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First. For Technique
3 x (1+1) Low Hang Clean + Jerk @ 20-30%
(x3)

Then:
(1+1) Clean from blocks + Jerk @ 80-90%
(x5)

Then, for strength:
Work towards 1 heavy single Push Press at 95-100%.
Then, -15% for 2×3

SHRED: 12 pm

4×7

A.
10 Rope Jacks
10 Goblet Squat + Curl
10 Spiderman Push Ups
10 Single Arm FR Reverse Lunges
200m Run

B.
10 Squatting Rope Waves
10 Single Leg RDLs
10 MB Slams
10 Renegade Rows
200m Row

Finisher:
3×300 Sprint Partner Relays

KETTLEBELL CORE: 5:30p

First, KB Skills
5/s Kneeling Swing Snatch + Bent Press
5/s Pallof Hold Rev Lunge
(x10′)

Conditioning
4/s LM Renegade Rows w/ Pause
4/s MB Curtsy Lunge
4/s LM Standing Rotations
100m Run
(x10′)
–Rest 90”–
4/s Swing Clean + Squat
4/s Spiderman Crunches
4/s Split Stance Halos
100m Run
(x10′)

Finisher w a Partner
A:  10 Swings + 5/s Russian Twists
B:  High/Low Plank Transitions
(x5)

 

 

Thursday

Performance360 Gym Pacific Beach Ocean Beach

PSC

First.
20’ of Snatch Work
OH Squat Mobility Work

Then. For Conditioning
A1: 8 Figure 8 Cleans + 8 V-ups
100m Run
A2: 8 OHKBS + 8 Hollow Rocks
100m Run
B: Rest
(x15’)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First. For Technique
3 x (1+1) Low Hang Clean + Jerk @ 20-30%
(x3)

Then:
(1+1) Clean from blocks + Jerk @ 80-90%
(x5)

Then, for strength:
Work towards 1 heavy single Push Press at 95-100%.
Then, -15% for 2×3

MUSCLE: 5:30p

First
4×6/s BB Forward Lunge

Second
4×6 BB RDL

Third
30” Goblet Squat (AMRAP)
–Rest 30”–
30” Weighted Wall Sit
–Rest 30”–
30m DB Hamstring March
–Rest as long as needed–
(x3-4 Rounds)

SHRED: 6pm

4×7

A.
10 Rope Jacks
10 Goblet Squat + Curl
10 Spiderman Push Ups
10 Single Arm FR Reverse Lunges
200m Run

B.
10 Squatting Rope Waves
10 Single Leg RDLs
10 MB Slams
10 Renegade Rows
200m Row

Finisher:
3×300 Sprint Partner Relays

Friday

Performance360 Pacific Beach Best Gym

PSC

For PPB Lactate Threshold 2
10’ Heats
25 RKB Swings (53#/35#)
10 Push Ups
400m Row
*Then rest the remaining time until your heat is back up*
(x3)
Record Total Time

 

 

SPECIALTY CLASSES

SHRED: 6a, 12 pm

10:1
Lateral Lunging Waves
Hill Push-Ups
DB Snatches
180 Burpees
MB Crush Squats
100m Run

Then, Until the Last Person Finishes:
8 Plank Toe Taps
8 Cannonballs
8/s Hip Drops

 

SaturdayMON: You Are Likely Vitamin D Deficient

PSC Crown Point

100 Kung Fu Ring Press
100 Hammer Curls
100 KB Deadbug Leg Raise
100 Sandbag Marches
Option A:
Every 40 Reps Collected: 100m Run | 10 Cal AB | 20+20m Bear Crawl
*10 rep cap (per movement)
Option B:
Every 100 Reps Collected: 2x 40m Dash (w/ 40m walking recovery)
*20 rep cap

PSC Ocean Beach

3- 9’ EMOM
A: 4 Burpees
4 MB Slam

B: 50m row

1 Hell Trot

C: 6 RKB Swings
100 M Run

Open Gym 9am @ PB

Sunday Community Workout @9am PB & OB

First, To Warm Up.
10 Body Weight Squats
10 KB Hinge Taps
10 Plank – Low Plank
100m Run
(x6′)

Then.
5 MB Slams
5 Burpees
30 OH Plate Flutter Kicks
10 RKB Swings
200m Run
(x12′)

Last.
3/s DB Snatch
3/s DB Pull Through
3/s Offset Push-Ups
80m 1-Arm Farmer Carry
300m Run
(x15′)

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

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