This Week 

Wed 7/4 Classes:
8am & 9am @CP
9am @ OB

Thurs 7/5:
NO 6am @PB

Schedule Updates!
M/T/W: 
New Class! 10am PSC (No Noon Classes)
Th:
No Update (11a PSC, 12p Weightlifting)
F:
11a, 12p PSC

July Cycle:

Monday – Varied
Tuesday – Pull-ups
Wednesday – Front Squat
Thursday – Structure
Friday – Jerks

July PPBs will include:

  • Biathlon
  • Strength Endurance 4

PPBs can be viewed, here.

Monday

PSC

First, for Structure.
10 Piston DB Bench
80m Unilateral Farmer Carry
Every 4’ for 16 (x4)

Then, for PPB
“Biathlon”
800m Row
800m Run
For Time

SPECIALTY CLASSES

SHRED: 6:30p

First, For 5’
5 Goblet Squats
5 Push Ups
5 Hollow Rocks

Then. With a Partner Complete:
100 RKBS
100 Plank Toe Taps
100 Goblet/BW Lunges
then-
500m Run (together)
-then-
50 DB Muscle Snatches
50 Burpees
50/s Hollow Scissor Kicks
-then-
500m Run (together)

Last. With your Partner
100m Row Sprint Relay
(x5)

 

Tuesday

PSC

First. For Strength
5 Front Squats
5 5″ Negative Bicep Curls
Every 4’ for 20’ (x5)

Then For Conditioning
w/a Pal
A1: 3/s DB Rev. Lunge + 3/s Renegade Row + 100m Run (Heavy)
A2: 3/s Low Plank Hip Drops + 20 OH Plate Flutter Kicks + 6 Cal Bike
B: Rest
(x13’)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First. 10’
100m Row
5 DB Curl and Press
5 MB Slams
10 High Knees
100m Run

Then. Pay to Play
1: 50 BW Squats + 50 Shoulder Taps (10 + 10)
2: 50 DB Lunges + 50 Low Plank Hip Drops (10 + 10)
3: 50 Goblet Squats Clean + 30 Hollow Rocks (5 + 3)
4: 30 DB Snatches + 30/20 Push-ups (5+5)
5: 30 DB Thrusters + 30 Lateral Hops (6 +6)
6: 50 Burpees

RD 1 – Mile/KOTH
RD 2 – 800m
RD 3 – 500m
RD 4- 400m
RD 5- 300m
RD 6- No Run.

MUSCLE: 6p

First,
Bench Press
3×8 @85,90,95% (of 10RM)
AMRAP on last set
2×8-10 @85-80% (1-3-1-1)

Then,
Deadlift
12-10-8 @Moderate Intensity

Last,
50 Banded Push-Ups

 

Wednesday

PSC

Teams of 5
A: 300m Row (or 20 Calorie Bike)
B: 6 Goblet Squats + 100m Run
C: 6 MB Slams + 20 Toe Taps
D: 6 Pull-Ups + 10 Hill Jumps
E: 5 Push-Ups + 10 RKB Swings
(x25’)

Finisher
60” Plank
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Canceled

KETTLEBELL CORE: 5:30p

Canceled

 

Thursday

Performance360 Pacific Beach Best Gym

PSC

First. For PPB:
Strength Endurance 4
5’ Max Push-Ups

Then, for Structure.
5/s Pistols
10” Back Extension (x2)
10 Oblique Pendulum Swings
*Every 3’ for 12’ (x4)

Finish. In Teams of 4
200 Total Cals on AB
*In sets of 10 Cal Sprints*

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Canceled

MUSCLE: 5:30p

First,
15 DB Flys
12 Ring Dips
10 KB Skull Crushers
8 Slow Push-Ups
(x4)

Then,
15 Band Face Pulls
12 Sumo DB Rows (Total)
10 Heavy Barbell Curls
8 Slow Ring Rows
(x4)

 

SHRED: 6pm

40 OH KBS (44#/26#)
800m Run
15 Hell Trots
800m Run
20 OH KBS
500m Run
10 Hell trots
500m Run
10 OH KBS
300m Run
5 Hell Trots
300m Run

 

Friday

PSC

First, for Strength.
1 Jerk Complex
(2 Push Press +2 Push Jerks)
8 Slow Dead Bugs
Every 4’ For 16’ (x4)

Then, For Conditioning

8 Gob Side Lunges
8 RKBS
8 Hollow Rocks
8 DB Tricep Extensions
300m Run
(x15’)

SPECIALTY CLASSES

SHRED: 6a

First. 10’
100m Row
5 DB Curl and Press
5 MB Slams
10 High Knees
100m Run

Then. Pay to Play
1: 50 BW Squats + 50 Shoulder Taps (10 + 10)
2: 50 DB Lunges + 50 Low Plank Hip Drops (10 + 10)
3: 50 Goblet Squats Clean + 30 Hollow Rocks (5 + 3)
4: 30 DB Snatches + 30/20 Push-ups (5+5)
5: 30 DB Thrusters + 30 Lateral Hops (6 +6)
6: 50 Burpees

RD 1 – Mile/KOTH
RD 2 – 800m
RD 3 – 500m
RD 4- 400m
RD 5- 300m
RD 6- No Run.

MUSCLE: 4:30p

First,
Back Squat
3×8 @85,90,95% (of 10RM)
AMRAP on last set
2×8-10 @85-80% (1-3-1-1)

Then,
8 Barbell Good Mornings
(x3)

Last,
Stretch / Roll / Mobility
(x10’)

 

Saturday

PSC Crown Point

4×7’ Density Circuits
A.)
5 Hang Cleans
5 Push-Ups
10 Toe Taps
10 Spiderman Crunches
100m Run
B.)
5 FTF Reverse Lunges
6 MB Slams
6 Skaters
10 Bicycle Crunches
100m Row

Finisher:
500m Farmer’s Walk in Teams of 3

PSC Ocean Beach

10:1
LM Lunge to Press
OH KB Swings
Burpees
Renegade Rows
Plank Kickouts
Rotational Med Ball Slams
100m Run

Dirty Thirty until last member finishes!

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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