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This Week’s Training 7/22 – 7/28
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  • This Week

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • This Week

This Week 

COMMUNITY:

**P360 Olympics V are just around the corner, August 10th! The events are released and registration is available here.

**Don’t forget, free Sunday yoga is back! 9 am at Crown Point with Natalie Suppa.

PROGRAMMING:

“Sky’s Out, Thighs Out”

BLOCK 5, WEEK 5:

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

Friday – Varied/Muscle

  • Monday

MONDAY

November Programming Prep

PSC

“Poker Face”

First. For Strength OR Muscle
4 Front Squats @ 60-80%
~OR~
8 Front Squats @65%
8/s Heavy DB Bench Row
10”/s SA Plank
*Work for 20’ (x4)*
—
Then. For Conditioning
w/a partner (115#/75#)
A1: 6 FR Rev Lunge + 5 BB Push Ups
A2: 6 Push Press + 6 Lateral Bar Hops
B: Rest
(x10’)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 15’
-w/ a Partner-
A: 300m Run
B: Hell Trots
—
Then, Complete AFAP
15 Goblet Squats
10 V Ups
(x3)
400m Run
—
15 DB Push Press
10 Skaters
(x3)
400m Run
—
15 Ring Rows
10/6 Push Ups
(x3)
400m Run

  • Tuesday

TUESDAYPSC

“Born This Way”

First.
10 BB Rows
10 DB Lunges
20” Hollow Hold
(x15’)
—
Then.
5/s DB Snatches
15 Ring Rows
5 Box Jumps
80m Run
(x12’)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP
8:1
Double KB DL
Sprinter Crunches (per side)
Chin Ups
Wall Balls
Cossack Squats
—
800m Run
—
Then, Right Into…
-50 of Each-
Lunge Jumps
Tuck Ups
Shoulder Taps
(x2)

MUSCLE: 4:30 pm, 6pm

First.
6 Pause Bench Press (2”)
10 Pause Band Curls (2”)
(x4)
—
Then.
8 DB Bench + Max Push-Ups
8 BB Rows
(x4)
—
Last.
8 Slow Plate Crush Press
16 KB Sumo Rows
(x4)

  • Wednesday

WEDNESDAY

PSC

“Bad Romance”

First. For Strength
5 or 2 Hang (Power) Cleans
3/s Heavy DB Pull Through
*Work for 16’*
—
Then. Pick Your Poison
*Hell’s Bells For Time
*Row 5’ For Distance
*“Forrest Gump” For Time

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First
3 Muscle Snatch + 3 OHS @ 30-50%
(x2)
—
Main Movement
Snatch: 60%x3, 70%x2, 75%x2, 80% 3×2
3×2 Snatch Pulls @ 110%
—
Then, for Strength
BTN Jerk: 4×2 @ + 5-10% from last week

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s Swing Clean & Jerk
8 Ring Knee to Chest
15”-20” Hollow Hold
—
15’ EMOM
A: 20 Seated Waves+10 Russian Twists
B: 20”/s Weighted Side Plank
C: 15 Front Rack Forward Lunge
—
For 12’
8 Double KB Swing Clean
10 Sprinter Crunches
8 Alt MB Slams
30 Alt. Waves
80m Run

  • Thursday

THURSDAY

PSC

“Speechless”

300m Sprint
25 Pull Ups
200m Sprint
25 Sandbag Squats
300m Sprint
25 DB Lunges
200m Sprint
25 DB Curl + Press
500m Farmer Walk

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
6 Pause Back Squat (2”)
(x4)
—
Then.
15-12-10-8-20
Front Squat
—
Last.
Walk Around
Lay Down
Eat Everything

PRIMAL: 5 pm

10’ AMRAP
10 Plate GTO
5 Lateral Hops
10 Russian Twists
—
3×9’ Circuits
-w/ a Partner-
A: 6 MB Slams + 6 Kick Outs
B: 200m Run
—
A: Alternating Humblers
B: 200m Run
—
A: 8 Goblet Rev Lunges + 4 HP Pull Through
B: 200m Run

 

  • Friday

FRIDAY

PSC

“Edge of Glory”

10:1
Deadlifts @ 60%
Push Up
Wall Balls
150m Row
—
Optional Finisher
Work Up to a Max Box Jump

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First. Boulder Shoulders
8 1½ BB Strict Press FTF
10 Heavy Rear Delt Raises
12/s Leaning SA Side Raise
(x4)
—
Then. Fill The Sleeves
10 Tempo DB Curls (30×0)
10 Two KB Skull Crushers
10 Slow Bus Drivers
(x4)
—
Last. AMRAP
12 Band Curls
8 Weighted Push-Ups
(x10’)

  • Saturday

SATURDAY

 

PSC: Crown Point 

First, 10 min EMOM
7 Plate GTO
20 Plate Flutter Kicks
—
Then, Deck of Cards
A: 15 Burpees
2: 300m Run
3: 8 Heavy RKBS + 8 Lateral KB Hops
4: 10 DB Thrusters
5: 8 Alternating Humblers
6: 10 Goblet Lunge + Goblet squat
7: 500m Row
8: 5 Hell Trots
9: 10 Wall Balls + 100m Run
10: 300m Row
J: 10 MB Slams + 10 MB Toe Taps
Q: 500m Run
K: 60m Bear Crawl
Joker: bridge run with a buddy
(x25’)

 

PSC: Ocean Beach

8’ EMOM
8 BW Squats
4/6 Push-Ups
12 Sprinter Crunches
—
W/a Partner You-go-I go
6 BB/DB Thrusters
8 BB/DB Rows
10 Lunge Jumps
12 V-Ups (tuck ups)
Every 5 min 200m run together
(x20’)
—
Finisher  – Bis and Tris Tabata
BB or DB
Curls
Tricep Extensions

  • Sunday

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

Mark Highsmith2022-02-27T13:42:35-08:00

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