NEWS
Schedule Consolidation
Just a reminder in case you missed the email, this week represents the very minor consolidation of the schedule going into effect. The 10/11a in Bay Park will be merged into the 10 am. The 9/10a in PB will be merged into the 10 am. And the 5:30/6:30 pm in OB will be merged into the 5:30 pm.
P360 Social – Saturday @ 2 pm.
We’ll be getting together at Tavern at the Beach for our August P360 Social. All are welcome. We’ll also be raffling off some prizes including some free memberships, so make sure to get there by 3 pm in order to be eligible!
Current PSC Cycle: 7/26 – 8/22
MON: Back Squat
TUES: Pull-Ups
WED: Cleans
THUR: Plyometrics
FRI: Glutes
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Body Scans
Interested in getting a benchmark to set some goals? Please review our Body Scans 101 page for how and when to use it.
Personal Training
To learn more, go here.
MONDAY
PSC
First:
5 Back Squats
20 Alt. KB Sumo Rows
12 Hip Drop + Side Crunch
(x18 Min)
Then:
“Battery”
8 BW Squats
8 Push-Ups
8 Butterfly Sit-Ups
(x15 Min)
Performance: Find 2R Back Squat Max
TUESDAY
PSC
First:
8 Pull-Ups
8 Half Rack Deficit Side Lunge
8 LM Rollouts
(x18 Min)
Then:
12 – 10 – 8
LM Rotational Lunges
Ring Rows
KB Crossovers
—
80m Farmer Walk
(x15 Min)
Performance: Find Max Pull-Ups, or work up to Weighted 1R Max
WEDNESDAY
PSC
First:
3 Hang Power Cleans
8 DB Piston Press
(x16 Min)
Then:
8′ EMOM
10 Barbell Row
10 OTB Hops
5 Goblet Squat Clean
Finish in Co-Ed Teams of 3:
125 Cal Combined Row
(x7 Min Cap)
Performance: Find 1R Max of any Clean variation
THURSDAY
PSC
10:1
Push Press
80m Run
6:1
Renegade Row (per side)
Box Jumps
Finish w/ a Partner
100m – 200m – 300m Sprint Pyramid
You-Me Pace
Performance: Flight Club opportunity
FRIDAY
PSC
Every 2 Minutes:
14 FR Split Squats
12 KB Curls
(x5)
10’ EMOM:
6 Bilateral Row
6 DB RDL
Finish:
100 RKB Swings
500m Run
(x10 Min Cap)
Performance: 8R FR Split Squats
SATURDAY
PSC
For 25 Minutes:
6 KB Complex
4 Chin-Ups
6 Lateral Jump Overs
10 Cal Row
Finisher:
8:1 Burpees
80m Run
(x8 Min Cap)
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.
