This WeekÂ
COMMUNITY:
**There is just ONE more week to register for P360 Olympics V! We have 40+ participants lined up with a nearly perfectly even split between men and women. Check out what the day entails and register, here.
We’ll see you August 10th!
PROGRAMMING:
“Sky’s Out, Thighs Out”
BLOCK 5, FINAL WEEK:
Monday – Front Squat
Tuesday – Varied
Wednesday – Hang Clean
Thursday – Varied
Friday – Varied/Muscle
MONDAY
PSC
“Korben Dallas”
First:
Find a 3 Rep Max
~OR~
5 Front Squats @75%
8 Double KB Row
10 Supermen
Complete 1 set every 4′ for 20′
—
Then:
KB Complex
100m Run
(x8)
SPECIALTY CLASSES
PRIMAL: 6:30 pm
For 16â
10 Renegade Rows
10 MB Slams
40 Alt Rope Waves
150m Run
—
For 20â
10 Goblet Squats
8/4 Push Ups
10 Hollow Rocks
20 Rope Waves
50m Sprint / 50m Return Jog
TUESDAY
PSC
“John McClane”
First:
8 Deadlifts
10 Push Ups
12 Sprinter Crunches
100m Run
(x20â)
—
Finisher:
5×20â/s Low Side Plank
SPECIALTY CLASSES
PRIMAL:Â 7 am, 6:30 pm
Complete AFAP
80 Goblet Rev Lunge
80 Tuck Ups
300m Run
—
60 Goblet Squat Cleans
60 DB Floor Press
300m Run
—
40 Ring Dips
40 KB Hanging Side Lunge
300m Run
—
20 DB Thrusters
20 Spiderman Crunches
300m Run
—
10 Burpees
40 Plate Flutter Kicks
(x3)
MUSCLE: 4:30 pm, 6pm
First.
6-6-6+ Bench Press @75-85%
(x3)
—
Then.
8 Neutral Grip DB Bench
15 Seated Band Rows
(x5)
—
Last.
8 Weighted Push-Ups
8 Heavy DB Pull-Over
(x4)
WEDNESDAY
PSC
“Butch Coolidge”
First:
Find 1 Rep Max Hang Clean
*OR*
5 Hang Power Cleans
10 Bicep Curls
20â Hollow Hold
*Work for 25â*
—
Then, 10-8-6-4-2:
Pull-Ups
Butterfly Sit Ups
Heavy DB Lunges
MB Slams
200m Row
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6 pm
First
3 Muscle Snatch + 3 OHS @ 30-50%
(x2)
—
Main Movement
Snatch: 75%x2, 80%x1, 85% 3×1
—
Then, for Strength
BTN Jerk: Find 3RM/1RM
KETTLEBELL CORE: 5:30 pm
KB Skills
10 Banded RKBS
5/s Side Plank Complex
10 Pause Russian Twists
(x10â)
—
15â EMOM
A: 15 Rope Snakes+10 Rope Waves
B: 14 Heavy Renegade Rows
C: 6 KB Grounded Rows+10 Double KB Swings
—
For 10â
30 Butterfly Crunches
30 Side Plank Hip Drops
30 Tuck Ups
30 Spiderman Crunches
THURSDAY
PSC
“Paul Stevens”
âMr. Silverâ
NOT RX 53#/35#
500m Run
35 Gob Squats
500m Run
75 RKBS
500m Run
25 Burpees
500m Run
Track Time
SPECIALTY CLASSES
MUSCLE: 5:30 pm
First.
6-6-6+ Back Squat @75-85%
(x3)
—
Then.
8 Front Squat @75%
% of Back Squat top set
(x3)
—
Last.
20 DB Glute Bridges
(x3)
PRIMAL: 5 pm
For 15â
5/s DB Snatch
12 Ring Rows
10 Bench Jump Overs
7cal AB
—
For 15â
5/s DB Step Up
12 Sprinter Crunch
10 Plate GTO
60m Farmer Carry
FRIDAY
PSC
“Hudson Hawk”
First:
5/s BB Lunges
12 DB Seal Rows
10 Ring Dips
*Work for 20*
—
Then:
5/s DB Snatches
15 Ring Rows
6 Weighted Lunge Jumps
8/5 Cal Bike
(12â)
SPECIALTY CLASSES
MUSCLE: 4:30 pm
First.
10+10â Bent Over Band Row + Iso Hold
10 Neutral Grip DB Strict Press
10+10â Push-Ups + Iso Hold
(x3)
—
Then.
8/s HK Landmine Press
8/s DB Chinese Row
(x4)
—
Last.
6 Chin-Ups (adv: weighted)
5+5 Strict Press + Push Press (FTF)
(x5)
SATURDAY
PSC: Crown PointÂ
2×12â Circuits (90â rest)
8 Double KB FR Lunges
8 DB Alt Sumo Rows
100m Row
8 Renegade Rows
8 Sprinter Crunches
100m Run
—
Complete 2 Rounds
-40 of Each-
Plate Flutter Kicks
Plate OH Curtsy Lunge
Plate Russian Twists
300m Run (2 total runs)
PSC: Ocean Beach
First, 6:1
Plate GTO
Lateral Hops
Russian Twists
—
Then, for 18â
100M Row
30 Mountain Climbers
5 Tuck Jumps
3/S DB Snatch Complex(Lunge)
200m Run
10 RKB Swings
6 Goblet Squats
8/5 Cal Bike
30â Plank
—
Finish
30Â DB Curl & Press
SUNDAY
YOGA:
9 am @ Crown Point
9 am @ OB
OPEN GYM:Â
10 – 12 pm @ Crown Point.
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