This Week 

COMMUNITY:

We are Hiring. 

Restorative Yoga will begin a tested offering on Thursday night, 7pm, at Crown Point. If attendance is good, we’ll continue to provide it.

-Closed 9/7 Weekend: Just a heads up that we will be closed at all locations the weekend of September 7th. Our staff is attending a continuing education seminar so that we can continue to better our coaching for you.

PROGRAMMING:

“Endless Summer”

BLOCK 6, WEEK4:

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

Friday – Varied

MONDAY

The Importance of Controlling Your Descent

PSC

“Protect Ya Neck”

First:
5 Jerks @ 60-80% (STRENGTH)
~OR~
10 Strict Press (MUSCLE)
8/s DB Sumo Row
*Complete 1 set every 4′ for 16′ 

Then:
Complete as fast as possible
300m Row

8/4 Chin Ups
8 H2H Swings
8 Butterfly Sit Ups
(x9)

300m Sprint

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 10′
12 Goblet Rev Lunges
10 DB Curl & Press
8 Squat Jumps
100m Run

Then, For 20′
8/4 Pull Ups
10 MB Slams
10 Skaters
10 DB Forward Lunge
80m Farmer Carry
300m Run

TUESDAYWED: Training at ThresholdPSC

“Triumph”

For 20:
3/s Front Rack Lunges
6 Lateral Hops
6 Sprinter Crunches
(x2)
100m Run
3/s DB Snatches
4/s DB Pull Through
5 Burpees
(x2)
100m Run

Finisher:
5 x 100m Sprint (walk return)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

8′ EMOM
3 Hell Trots

Complete ASAP
5/s DB Snatch
10 Sprinter Crunches
(x4)
300m Run

10 Ring Rows
10/5 Push Ups
(x4)
300m Run

12 Goblet Squats
10 Renegade Rows
(x4)
300m Run

MUSCLE: 4:30 pm, 6pm

First.
Complete In Any Order:
40” Max Open Grip DB Curl + 60” Rest
(x3)

40” Max CL Grip BB Floor Press + 60” Rest
(x3)

40” Max Plate Side Raises + 60” Rest
(x3)

Then.
8 Heavy BB Negative Curls
10+10 Slow Bus Drivers + Front Raise
12 OH DB Skull Crushers
(x4)

Last.
10 Reverse BB Curls
10 OH Band Tricep Extension
(AMRAP)

WEDNESDAY

Performance360 Gym Pacific Beach Ocean Beach

PSC

“C.R.E.A.M.”

First.
5 Back Squats @ 60-80% (STRENGTH)
~OR~
10 Back Squats @ 60% (MUSCLE)
8 DB Floor Press
30” Low Plank
Complete 1 set every 5′ for 20′

Then, Pick Your Poison:
50 Hell Trots For Time w/a pal
-OR-
100 RKBS Challenge:
 – 100 RKBS
 – 5 Burpees every break
 – Then, 500m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First: Snatch
80% x 3
85% x 2
90% x 1
93% x 1
85% x 2

Then: Clean & Jerk
85% x 2
90% x 1
93% x 1
85% x 1
80% x 2

KETTLEBELL CORE: 5:30 pm

KB Skills
4/s ½ Kneel Snatch + Floor Tap
8 Ring Rollout
8 MB Sit Up Toss

15 EMOM
A: 5/s Switch Stance Waves (x3)
B: 8 MB Slams + 12 Kick Outs
C: 14 KB Reverse Lunge

For 12’
4/s ½ Rack Squat
12 Sprinter Crunches
12 Plate Russian Twists + 30 Flutter Kicks
12 Rope Slams
80m Run

THURSDAY

Performance360 Clubs

PSC

“7th Chamber”

First:
10 BB Rows
8 Ring Dips
5 Box Jumps
(x15’)

Then:
25-20–15-10
DB Step Ups
Hollow Rocks
Ring Rows
200m Run

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
8 Bench Press
8 Ring T-Raises
(x5)

Then.
8/s SA DB Strict Press
10 Plate Crush Press
(x3-4)

Last.
10 Ring Dips
10 BB Upright Rows
(x3-4)

PRIMAL: 5 pm

Complete ASAP
300m Sprint

12-10-8-6-4-2
Ring Dips
Butterfly Sit Ups
DB Thrusters
RKB Swings
100m Run

12 Plate GTO
12 Plate Russian Twists
12 Plate Lateral Hop
(x3)

800m Run

FRIDAY

The Goal Setting Path to Sanity

PSC

“Bring Da Ruckus”

10:1 Bench Press
10:1 DB RDLs
10/5 Cal Bike Sprint

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
8 Deadlift @80%
*Build to an 8RM*
(x1)

6 Tempo Deadlift (31×1)
(x3)

Then.
6 Wide Grip Pull-Ups
16 Weighted Shoulder Taps
(x4)

Last. If Time
10 Partner Towel Rows
10 DB Pull Overs
(x3-4)

SATURDAY

Study for the Test

PSC: Crown Point 

Teams of Three –  For 25’
A: Works on Reps
B: 100m Farmer Carry
C: Rest
 – 60cal Bike/Row
 – 60 RDL
 – 60 V-Up
 – 60 Hang Power Clean
 – 60 MB Slam
 – 400m Run (Together)

Finisher
40 BB Curls
40 Supine BB Skull Crushers
40 BB Sit-Ups

PSC: Ocean Beach

8’ AMRAP
10 RKB Swings
6 Lunge Jumps
10/5 Push Ups

Then, For 25’
W/ a Partner
A: 25 BW Squats
B: Farmer Hold
(x2)

A: 200m
B: 5 MB Slams+ 10 Tuck Ups
(x2)

A: 200m Row
B: 6 DB Thrusters+ Renegade Rows
(x2)

A:45” AB
B: 6 Plate GTO + 5 Lateral Hops
(x2)

 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

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