This Week 

Saturday, Sept 8th – FREE Community Workout @9am in Crown Point and Ocean Beach

September Cycle:

Monday – Back Squats
Tuesday – Varied/Structure
Wednesday – Varied
Thursday – Snatches
Friday – Varied/Lift

PPBs can be viewed, here.

Monday

Performance360 Gym Pacific Beach Ocean Beach

PSC

First. For Strength
5 Back Squats @ 60-80%
5/s SA DB Bench
*Every 4’ for 20’ (x5) *

Then. For Conditioning
w/a partner:
A: 3/s Elevated Goblet Curtsy Lunge + 3’s Offest Push-Up + 6 v-ups
B: Rest
(x5’)
—Run 300m Together then Rest—–
A: 3/s Staggered RKBS + 3/s KB Pull Through + 3 Gob Squat Jumps
B: Rest
(x5’)
—Run 300m Together and then ya done–

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, for 8’
5/s Renegade Row
5 Ring Dips → (10 Tricep Kickback Regression)
50m Sprint
50m Jog

Then, 15-13-11-9-7-5
All reps total reps
Split Stance Rope Slams
DB Hanging Side Lunges
Busdrivers
40m Sandbag Carry
100m Run

Tuesday

PSC

First in Teams of 3
A: 300m Row
B: 5/s Pistols + 10 MB Slams
C: 5/s Alt KB Push Press + 10 Bench Jump Overs
(x25’)

Then. To finish.
A: 1 Barbell 21
B: 30” Weighted Low Planks
C: 10 SLOW Swimmers
(x3)

 

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
20 Push-Ups
20 BW Squats
100m Run
(x3)

300m Run

30 Burpees
100 BW Lunges
200 Flutter Kicks
Complete 1 whole movement before moving on

200m Overhead Plate Jog 45#/25#

5 Chin-Ups
10 DB Side Raises
(x3)

FINISH
: 500m Row

 

MUSCLE: 4:30p, 6p

First,
10 Bench Press @68% (2s down
10 UH Grip Band Pull Apart
(x3)

Then,
10/s Half Kneeling SA KB Press
10 Weighted Ring Rows
(x4)

Last, AMRAP
MAX Close Grip Push-Ups
15 Band Push Downs
MAX Heavy BB Curls

 

 

Wednesday

PSC

First. For Structure
1 Uneven Rope Pull
Lateral Return Drag
100m ALL OUT Sprint – walk return
*4 Rds in 20’*

Then.
3/s DB Snatch + Reverse Lunge
100m Run
6 H2H Swings + 6 Halos
100m Run
(x10’)

Phase 1: Goblet Squat Test Option

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
3×3 Sots Press

Main Movement:
2 x Clean + HC + Jerk @ 70-80%
(x4-5)

Then, for strength:
3×5 Front Squats @ 70-75% 

KETTLEBELL CORE: 5:30p

KB Skills
5 Swing Clean & Jerks
5 Tempo Leg Raise
(x10’)

Then, w/ a Partner
5 MB Sit Up Toss
5/s MB Side Pass
5 MB Slam + Chest Pass
100m Run
(x10′)

4/s KB Side Tap
4/s Crab Kicks
4/s KB DL
4 Inch Worms
100m Run
(x10′)

Finisher
200 Plate Flutter Kicks

 

 

Thursday

PSC

First. For Strength.
2 Hang Snatches
*rest 20”*
2 Hang Snatches
8 KB Dead Bugs
*Every 4’ for 20’ (x5)*

Then. For Quality.
10-8-6-4-2
Sand Bag Squats
Split Stance Curl and Press
Hollow Rocks
Ring Dips (w/IT bias)
150m Run
(20’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
3×3 Sots Press

Main Movement:
2 x Clean + HC + Jerk @ 70-80%
(x4-5)

Then, for strength:
3×5 Front Squats @ 70-75% 

 

MUSCLE: 5:30p

First,
10 Front Squats @68% (2s down)
(x3)

Then,
10 Dumbbell RDL (beat last week)
20”/s Weighted SL Wall Sit
(x3)

Last,
Double KB Complex:
6 1¼ Front Squats
8 Reverse Lunge
10 Front Squats
(x3)

 

PRIMAL: 6pm

In teams of 3. Perform A as fast as possible, then recover for B & C until it is your turn again.
A: 20 calorie AB
B & C: Rest
(x10’)

A: 100m Rope Pull*
B: 40m Sprint and Jog Back
C: Rest
(x10’)

A: 5 Hell Trots
B & C: Rest
(x10’)

FridayWelcome Doesn't Mean Tolerant of Apathy

PSC

First. For Strength.
8 Pendlay Rows
8/s Heavy DB SA Curls
*~4 Rds in 15’*

Then.
3/s FR Rev Lunges (FTF)
6 lateral OTB Hops
10 Ring Rows
3/s RDL Power Jumps
60m Bear Crawl
200m Run
(x16’)

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
20 Push-Ups
20 BW Squats
100m Run
(x3)

300m Run

30 Burpees
100 BW Lunges
200 Flutter Kicks
Complete 1 whole movement before moving on

200m Overhead Plate Jog 45#/25#

5 Chin-Ups
10 DB Side Raises
(x3)

FINISH
: 500m Row

 

MUSCLE: 4:30p

First,
10 Push Press @68%
5 Blackburns
(x3)

Then,
3×12 Close-Grip Bench (beat last week)
5×8-10 Ring Pull-Ups
  *4-6 Assisted (5s down)*

Last, With a Pal
10 DB Curl & Press
10 DB Upright Row
10 Seated Plate Front Raise
(xAMRAP)

 

Saturday

PSC Crown Point

6’ AMRAP
10 Reverse Lunges
10 Push Ups
10 Plate Sit Ups

For 25’
10 Ring Rows
3 Hell Trots
6 Cal Bike
10 RKB Swings
20m Bear Crawl
150m Run

PSC Ocean Beach

4x 6’/2’ Density Circuits

A.
3/s DB Snatch
5/s Renegade Row
5 Push Ups
100m Row

B.
5/s KB Lunges
10 RKB Swings
10 Russian Twists
100m Run

C.
10 Plyo Skaters
30 Mountain Climbers
30 Flutter Kicks
6 Cal Bike

D.
10 Plate GTO
10 Tuck Ups
5 Bench/Plate Jump Overs
5 Burpees

 

 

 

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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