This Week 

COMMUNITY:

Enrollment for P360 Race Prep is now live! With a limited number of roster spots available and first meeting taking place Tuesday, August 27th, you’ll want to waste no time in getting signed up.

P360 OLYMPICS V RECAP: Thank you all so much for coming out on Saturday, whether you competed or came to support the members who did, it was a blast and we only have our community to thank.

While we had admirable and hard fought efforts by every single person, here is how the final podium shook out.

OVERALL

  1. Joe Carey
  2. Abby May
  3. J.R. Race

WOMEN

  1. Abby May
  2. Julianne Russell
  3. Amanda Hill

MEN

  1. Joe Carey
  2. J.R. Race
  3. Wes Tate

We can’t wait to put together another one.

PROGRAMMING:

“Endless Summer”

BLOCK 6, WEEK2:

Monday Jerks
Tuesday – Varied
Wednesday – Back Squats
Thursday – Varied

Friday – Varied

MONDAY

Theoretical Progress

PSC

“Gangs of New York”

First, for Strength:
4 Jerks @ 60-80% (STRENGTH)
~OR~
8 Strict Press (MUSCLE)
3/s Single Leg RDL
*Complete 1 set every 4′ for 16′

Then, Pick Your Poison:
1 Mile Run For Time
1000m Row For Time
800m Farmer Carry

SPECIALTY CLASSES

PRIMAL: 6:30 pm

10:1
Thrusters
Hollow Rocks
MB Slams
Hanging KB Side Lunge
Push-Ups
200m Run

TUESDAYWED: Environment Affects OutcomePSC

“There Will Be Blood”

First, for Strength:
5:4:3:2:1
Hang Power Clean
8 Ring Rips
*20 Minutes Allotted

Then, For Conditioning:
1 Heavy Rope Pull + Return
80m Farmer’s Carry
30” AB Ride
Recover for 1’
(x4 Rounds)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

10’ EMOM
5/s DB Snatch

Then, 3×9’ Circuits
-with a Partner-
A: DB Complex
B: 200m Run

A: 8 Goblet Squats+8 V Ups
B: 200m Row

A: Plank
B: 200m Run

MUSCLE: 4:30 pm, 6pm

First.
8 Heavy Weighted Push-Ups
8 Slow Ring Rows
20-30” Iso Pull-Up
(x4)

Then.
10/s Standing Horizontal Band Curl
10 Weighted Bench Dips
20-30” Plate Pinch Hold
(x4)

Last.
50 DB Hammer Curls
50 Band Push-Downs
50 Plate Lateral Raises
(x2)

WEDNESDAY

WED: December Members of the Month

PSC

“Last of the Mohicans”

First, for Strength:
4 Back Squats @ 60-80% (STRENGTH)
~OR~
8 Back Squats @ 60% (MUSCLE)
8/s Lawnmower Row
Max Hollow Hold
*Complete 1 set every 5′ for 20′

Then, for Conditioning:
10-8-6-4-2
BB Thrusters
OTB Burpees
Butterfly Sit Ups
80m Run
(20’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First: Snatch Waves
80% x 3
85% x 2
80% x 3
85% x 2

Then: Clean & Jerk
70% x 2
80% x 2
85% 2 x 2
80% x 2

KETTLEBELL CORE: 5:30 pm

KB Skills
3/s Windmills (2” pause)
30” MB Plank
8 Knees to Chest

15’ EMOM
A: 10 MB Slams
B: 30 Plate Flutter Kicks+10 Russian Twists
C: 6 Double Swings + 6 Forward Lunges

For 10’
5/s SA Swings
10 Spider-Man Crunches
5/s Sword Snatch
8 MB GTO + 4 Lateral Hops
80m Run

THURSDAY

FRI: How to Not Fuck Up Your Low Back

PSC

“Lincoln”

As Fast As Possible, In Order:
“Aerobic Power 3”
500m Row

5/s FR Rev Lunges (115/75)
6/3 Pull Ups
(x3)

300m Run

15 RKBS (53/35)
15 BW Squats)
(x3)

800m Run

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
5+5 Tempo Bench (30×0) + Bench
10/s SA DB Rear Delt Raise
(x4)

Then.
10 Seated Wide Grip BB Press
10 Standing Plate Pinch Press
(x4)

Last.
5+10 Plyo Push-Up + Push-Up
10 Band Face Pull + Ext Rotation
(x4)

PRIMAL: 5 pm

Complete AFAP
16-14-12-10-8
RKBS
Renegade rows
Sprinter crunches
Ring Dips
7cal AB

400m Run

10 Rev Lunges
10 Butterfly Crunches
10 Shoulder taps
(x5)

FRIDAY

Performance360 Pacific Beach Gym

PSC

“The Crucible”

Complete with a Partner:
8 Deadlifts
10 DB Bench
(x5)
Then, 300m Run

8 Hang Power Cleans
8 UH Grip BB Rows
(x5)
Then, 300m Run

8 BB Step Ups
10 DB Curls
(x5)
Then, 300m Run

If Time Remains:
Max Low Plank (x5)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
8 Deadlift @ 65-75%
(x3)

6 Tempo Snatch Grip Deadlift (3110)
(x2)

Then.
8 Wide Grip Pause Pull-Ups
8 Ab Rollouts
(x4)

Last. If Time
12 Heavy Sumo Rows
(AMRAP)

SATURDAY

PSC: Crown Point 

8 Tabatas – w/ 90” Rest
Goblet Reverse Lunge

MB Mountain Climbers

Skaters

Assault Bike

T2B / Tuck-Ups

DB Floor Press

Thrusters

Row

PSC: Ocean Beach

10’ EMOM
10 Renegade Rows + 4 Power Jumps

Then, For 20’
10 DB Thrusters
12 Ring Rows
10 Sit Ups
200m Row
10 MB Slams
12 RKBS
10 Tuck Ups
200m Run

 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

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