This Week 

COMMUNITY:

–**New Schedule**: We will be moving to the following schedule at the start of BLOCK 7 (September 16th) for PB and Crown Point. There will some OB additions to follow over the coming months, and we’ll share those as soon as we finalize them.

-Closed This 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. We will still run yoga on Sunday morning, 9 am in Crown Point only.

PROGRAMMING:

“Endless Summer”

BLOCK 6, WEEK 5:

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

Friday – Varied

MONDAY

Performance360 Try a Free Class

PSC

“Everlasting Light”

First. For 10’
“Dirty Thirty” AMRAP

Then.
10 DB Lunges + 10 RKBS (x2)
150m Run
10 Pull-Ups + 10 Wall Balls (x2)
150m Run
10 Burpees + 10 Hollow Rocks (x2)
150m Run
(x20’)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

10:1
DB Floor Press
KB Side Lunge
Pull Ups
RKB Swings
Plate Russian Twists (per side)
Squat Jumps
200m Run

TUESDAYPSC

“Gold On the Ceiling”

First.
5/2 Jerks @ 60-90% For Strength
~OR~
8 Strict Press For Muscle
5/s Heavy DB Pull Through
*Work for 16’* (x4, every 4’)

Then. Biathlon
800m Row
800m Run

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

For 12’
4/s DB Snatch
20 Rope Waves
60m KB FR Carry
100m Run

Then, AFAP
20-16-12-8-4
Goblet Squats
Renegade Rows
Plate OH Flutter Kicks (per side)
40 Alternating Waves
50m Sprint/50m Return Jog

MUSCLE: 4:30 pm, 6pm

First.
15-12-10-8+
BB Floor Press
10 Feet Up Ring Row (adv: weighted)
(x4)

Then.
15/s Concentration Curls
15 Band Upright Rows
5-10 Tiger Bend Push-Ups
(x4)

Last.
8-15 Ring Push-Ups
10 DB Curl & Press
(x4)

WEDNESDAY

Performance360 Pacific Beach Best Gym

PSC

“Unknown Brother”

First.
4 Back Squats for Strength @60-80%
~OR~
8 Back Squats for Muscle
8/s Lawnmower Row
Max Hollow Hold
*Work for 20* (x4 Every 5’)

Then.
8 FR Rev Lunges
8/5 Chin Ups
8 MB Slams
(x8)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First: Snatch
80% x 3
85% x 2
90% x 1
95-97% x 1
80% x 2

Then: Clean & Jerk
85% x 2
90% x 1
95-97% x 1
90% x 1
80% x 2

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s Swing Snatch+ 4/s Windmill
8 Ring Body Saw
10 DB Floor Wipers
(x10′)

15′ EMOM
A: 5/s Alt Waves+5 Waves (x3)
B: 14 Heavy Renegade Rows
C: 5/s Farmer Press

Then, AFAP
300 Plate Flutter Kicks
80m Run Every Break
100 Plate Russian Twists
80m Run Every Break
50 Tuck ups
80m Run
50 Butter Fly Crunches
200m Run
–Hold Plank until last person Finishes–

THURSDAY

MON: Chase Inefficiency

PSC

“Death By Burpee”

First. For Quality
10 BB Rows
10 Lat Step Ups
10 Ring Body Saws
60 SA FR Carry
*Work For 15’*(3-5 Rounds)

Then. For Conditioning
“Death By Burpee”
0-8: 500m Run
9-10: 400m Run
11-12: 300m Run
13-14: 200m Run
15: 100m Walk
16+: you dead.

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
8 Bench Press @70-77%
10/s Split Stance SA Rear Delt Raise
(x3)

Then.
5+5+5 Three-Pos Bench
15 Bent Over Band Rows
(x3)

Last.
12 Alternating DB Military
30-60” Weighted High Plank
(x3-4)

PRIMAL: 5 pm

For 10’
4 Knee Drive
8/4 Push Ups
6 V Ups

For 25’
8 DB Thrusters
8 Hollow Rocks
8 KB Suitcase DL
8 MB Slams
8 Chin Ups
150m Run

FRIDAY

TUES: TUES: Become More Stories feat. J.R. Race

PSC

“Sinister Kid”

First. 10:6
Deadlifts
Push-Ups
Wall Balls
10”AB Sprint
Then, 300m Sprint

Then, 5:1
Hang Power Cleans
OTB Burpees
Butterfly Sit Ups
10” AB Sprint
Then, 300m Sprint

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
6 Deadlift @75-80%
(x3)

Then.
Rest-Pause Pull-Ups
(x3)

Last.
12/s-10/s-8/s
SA Landmine Row
(x3)

SATURDAY

No Classes Today. Our staff is attending a continuing education seminar so that we can continue to better our coaching for you.

PSC: Crown Point 

PSC: Ocean Beach

 

SUNDAY

YOGA:

9 am @ Crown Point only

OPEN GYM: 

We are closed for continuing education.

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