This Week 

NEWS & EVENTS:

June 29th Fundraiser + Happy Hour: We’ll kick off the day with a 9 am fundraiser workout to benefit the Adaptive Sports and Recreation Association.

We are asking for a $10 – $20 donation at the workout. You may pay cash or donate via:

PayPal: Bryan@Perform-360.com
Venmo: @Bryan-Pritz

You are encouraged to donate if you can’t make the workout.

Part two will be a 3 pm party at The Local in PB. Friends welcome. See you there.

June 50% OFF: Final Week! Only one more weeks to take advantage of our 50/50 June Special. As an homage to our Mission Beach “Boatyard Pricing”, when you refer a new member to the gym, they get 50% off their first month and you get 50% off your next month.

NUTRITION+ Enrollment closes TUESDAY! Our 11-week, in person Nutrition Coaching course is back and starts Thursday, June 27th. This will be the final opportunity of 2019 for Nutrition Coaching. Here is all of the information you need, and if you have any questions please email us.

PROGRAMMING:

“Sky’s Out, Thighs Out”

BLOCK 5, WEEK 1:

Monday Front Squat
Tuesday – Varied
Wednesday – Hang Clean
Thursday – Varied

Friday – Varied/Muscle

MONDAY

PSC

“Mitch Buchanan”

First:
5 Front Squats @ 60-80% (STRENGTH)
~OR~
10 Front Squats @ 60% (MUSCLE)
10 Rear Delt Raises
10 Oblique Pendulums
*Work for 20’ (x4)*

Then:
12-10-8-6-4
Barbell Lunge
DB Pull Through
MB Slams
KB Swings
150m Run

SPECIALTY CLASSES

PRIMAL: 6:30 pm

10’ AMRAP
10 Sit ups
5 Push Ups→ adv: 10 Push Ups
10 BW Squats

3×9’ Circuits w/ a Partner
-2’ Rest-
A: DB Complex
B: 200m Run

A: MB Complex
B: 200m Row

A: KB Complex
B: 200m Run

TUESDAYChalk Talk with Tyler RauPSC

“C.J. Parker”

First, for 14 Minutes:
8 Barbell Step Ups
8 Lateral Plate Burpees
8 Chin Ups
8 Plank Ups
100m Run

Then, 7′ AMRAP:
10 KB Lunges
10 Push Ups
10 Hollow Rocks

Finish:
50 Burpees
5×80 Farmer’s Walk

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

14’ EMOM
A: 8 OH Swings + 8 Goblet Squats
B: 10 Renegade Rows + 10 V-Ups

For 18’
10 KB Forward Lunges
12 Sprinter Crunches
10 DB Thrusters
12 Cossack Squats
7cal AB

MUSCLE: 4:30 pm, 6pm

First.
10 Bench Press @60-70%
10 Two DB Row
(x10)

Then.
Accumulate AMRAP
Pull-Ups
Push-Ups

WEDNESDAY

PSC

“Jimmy Slade”

First:
5 Hang Power Cleans
3/s Paused Cossack Squats
10 DB Skull Crushers
*Work for 20’ (x5)*

Then:
1 Mile Run
For Time

*PB Location: 500m Row For Time*

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
3×3 Snatch Balance @ 30-40%

Main Movement:
2 3-Position Snatches @ 60-70%
(x4-5)

Then, for Strength:
4×3 BTN Jerks @ 50-70%

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s ½ Rack Fwd. Lunge
5/s LP Banded Row
30”/s Farmer Hold
(x10’)

15’ EMOM
A: 10/s ½ Kneeling Waves
B: 12 Alt MB Slams
C: 6 Double KB Rev Lunge+ 4 Push Press

For 12’
5/s KB Thruster
20 Tuck Ups
5/s SA Renegade Row
10 Knees to Bar
10 Plate Russian Twists+30 Flutter Kicks
80m Run

THURSDAY

PSC

“Stephanie Holden”

First:
2/s TGU
10 Ring Rows
8 KB Sumo Deadlift
Work for 16’

Then:
7 Push Press (95/65)
8 Goblet Squats
(x2)
80m Sprint
7 Plate GTOs
8 Wall Balls
(x2)
80m Sprint
(x15’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
8+8 Back Squat Drop-Set
@~70+60%
(x4)

Then.
10 (R) DB Split Squat + 20” Low Iso
10 (L) DB Split Squat + 20” Low Iso
(x4)

Last.
30-60” Weighted Plank
(x3-4)

PRIMAL: 5 pm

For 13’
10 DB Rev Lunge+Press
5/s KB Lawnmower Row
10 Rope Snakes+ 10 Waves
80m Run

Then.
14-12-10-8-6-4
Alt KB Grounded Row
Straight Leg Bicycles
DB Curtsy Lunge
DB Snatch
Alt Rope Waves (per side)
200m Run

FRIDAY

January P360 Podcast #24

PSC

“Summer Quinn”

40’ To Complete w/a Pal
A:
10 Barbell RDLs + 10 Barbell Rows
(x5)
Then, 300m Run

B:
10/7 Pull Ups + 10 DB Ham Marches
(x5)
Then, 300m Run

C:
8 Kang Squats + 10/s Chinese Row
(x5)
Then, 300m Run

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
15-12-10-10
Seated DB Strict Press
KB Curls
OH Band Push-Downs
(x4)

Then.
6/s Slow Bus Drivers
12 Plate OH Raises
20 BB Curls
20” Iso BB Curl
(x4)

Last.
10 BB Skull Crushers
10 Close-Grip BB Press
10 Pause DB Side Raises (2”)
(xAMRAP)

SATURDAY

9 AM FUNDRAISER WORKOUT: We will have a single 9 am fundraiser workout that will benefit the Adaptive Sports and Recreation Association, a local charity that helps kids and adults with restrictions participate in competitive sports leagues.

We are asking for a $10 – $20 donation at the workout. You may pay cash or donate via:

PayPal: Bryan@Perform-360.com
Venmo: @Bryan-Pritz

You are encouraged to donate if you can’t make the workout.

PSC: Crown Point (9 am)

With a Partner:

A: 5 RKB Swings + 5 Push-Ups (Max Sets)
B: 200m Run
(x2)

A: Max DB Thrusters
B: 200m Row
(x2)

A: Max Squat Jumps
B: 10 Cal Bike
(x2)

A: Max Heavy Renegade Rows
B: 100m Run
(x2)

(x25′)

Finish:
5′ Challenge

PSC: Ocean Beach

First, AFAP
6 RKB Swings
6 BW Squats
6 Burpees
(x5)

Then, for 20’
2 MB Complexes
100m Row
8 DB Snatch
10 Hollow Rocks
150m Run
8 DB Curl and Press
8 Goblet Squat Cleans
8 Cal Bike
8 OH Plate Curtsy Lunge
20 Mountain Climbers

Finisher w/a Pal
A: Max KB Front Rack Hold
B: Rest, poke, motivate partner
(x3)

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

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