MONDAY

READ: How and Why It Pays to Improve Your Back Squat

PSC

First, Every 4:30
Work up to a Heavy 5R Back Squat
10 DB Bench Press
(x5)

Then, 6′ on / 1′ off
w/ a Partner in a You-Me Pace
Me: 3 DB Complex
You: 10 OH KB Swings

PERF: 2R Back Squat | Barbell Club Opportunity
PROG: 8 Goblet Squat | RKB Swings

TUESDAY

READ: Tips To Do Better Pull-Ups

PSC

First, for 9′
12 Ring Rows or Prison Yard Club Attempt
10 Half Rack Curtsy Lunge
40″ Plank

“Frantic”
For Time in 2 Heats
50 M / 30 W Pull-Ups
50 Burpees
(12 Min Cap)

PERF: Prison Yard Club Opportunity

WEDNESDAY

READ: The 4 Classifications of Strength… And Why You Need Them All

PSC

First, Every 4:30
Work Up to a Heavy 3R Power Clean
10 HK Tri Extensions
5 Broad Jumps
(x5)

Then, for 12′
8 Sumo Deadlifts
8 DB Snatch
150m Run

PERF: Build up to a 1R Clean (or) Power Clean | Barbell Club Opportunity
PROG: 5 Hang Power Cleans

THURSDAY

READ: The Benefits of Landmine Training

PSC

40″ on / 30″ recovery
A: Barbell Floor Press
B: KB Front Squats
C: Renegade Rows
D: Plyo Bulgarian Split Squats
E: LM Plyo Rotations
(x5)

8′ Finisher
Work up to a 1RM KB Strict Press

PROG: Goblet Squat | Bodyweight BSS

FRIDAY

READ: Movements We Love: The Step-Up

PSC

First, Every 3′
10 Barbell Step Ups
10 Side Raises
10 Seated KB Curls
(x4)

Then, For Time:
In Heats of 8
500m Row
50 Half Racked KB Step Ups
16” Women // 20” Men
(8′ Cap)

PROG: DB Step-Ups

SATURDAY

READ: Behind the Whiteboard: What Goes Into a Training Cycle?

PSC

5’ on / 1’ recovery
A:
8 FTF Push Press
5 OTB Burpees
5 Rike Pikes

B:
8 DB RDL
8 DB Push-Ups
80m Run

C:
5 Ballistic MB Snatch
5 MB Pop Up Slams
100m Row
(2 Rounds)

PROG: DB Push Press | OTB Step Overs | Reverse Crunches

SUNDAY

P360 is closed on Sundays. We encourage you to use this day to recover with family and friends, or to get outside and put your fitness to use in beautiful Southern California.

Personal training and skill sessions available.