This Week 

NEWS

No Sunday Yoga: There will not be Yoga this Sunday, October 6th in PB. It is still on schedule for 9 am in OB and open for all members to attend.

Bay Park Opens Monday, the 14th! We have an official date, folks. Barring something unforeseen, P360 Bay Park Morena will be open for business soon.

BLOG:

–Want to burn more fat in your workouts? It’s not as hard as you might think, but here’s a hint: it’s not through more cardio.

PROGRAMMING:

“Pizza Sans Pineapple”

BLOCK 7, WEEK 3:

Monday Varied
Tuesday – Deadlift
Wednesday – Varied
Thursday – Snatch OR Clean

Friday – Varied

MONDAY

The Basics of Push Pull

PSC

“Deep Dish”

First:
8 Bench Press
12 Heavy Goblet Squats
8 Ring Pull Ups
12 Alt Heavy Curls
(x20’)

Then:
w/a pal
A: 5/s DB Snatch
B: Rest
(x6’)
—-Rest 90”—–
A: 6 Lateral Plate Burpees
B: Rest
(x6’)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First:
Back Squat
Max Reps @75%
(x1)

Then:
35 Total Back Squats @65%
Least Amount of Sets Possible

Last:
8 DB Floor Press
10 DB Push-Ups
12 KB Curls
(x4-5)

FIT, 6:00 pm

For 12’
-w/a partner-
A: 4 Hell Trots
B: Hold Plank

For 8’ at Each Station
-60″ Rest and Rotate-
6 Front Rack Reverse BB Lunge
6 Russian Twists
80m Sprint

3/s DB Snatch
3/s DB HP Pull Through
10” AB Sprint

8 Goblet Squat Cleans
15 Rope Slams
8 Bench Jump Overs

TUESDAYPSC

“Sicilian”

First, Your Choice.
STRENGTH: 4 Deadlifts @ 60-80%, or
MUSCLE: 8 Deadlifts @ 65% 

Perform in a set with:
20”/s Paloff Hold
8 Ring Dips
*Complete 1 set every 5′ for 20′

Then For Conditioning
In Teams of 3
A: 100m Heavy Farmer Carry
B: 3 Heavy DB Complex
C: Rest
(x15’)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
4+4 Eccentric Chins + Chins
10”+10 Iso Hold + Ring Rows
10 KB Upright Rows
(x4)

Then.
8/s Piston DB Rows
10 Seated Band Face Pulls
12 KB Towel Curls
(x4)

Last.
12 Towel Ring Rows
12/s Open Palm KB Curl
12/s Leaning DB Side Raise
(x4)

FIT, 6:00 pm

For 10’
8 DB Step Ups
8 Tuck Ups
80m Sprint

Complete AFAP
14-12-10-8-6-4-2
Barbell Row
KB Squat Jumps
Ring Dips
Landmine Rotational Lunges
150m Run
(25’ Cap)

WEDNESDAY

WED: Lower Left to Upper Right

PSC

“Thin Crust”

First.
8 BB Step Ups
8 MB Slams
8 Chin Ups
8 Plank Ups
100m Run
(x14′)

Then, AFAP.
10 KB Lunges
10 Push Ups
10 Hollow Rocks
(x7′)

Finish:
B.U.A.N
50 Burpees
5x80m FR KB Carry

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
16-16-12-12
Piston DB Bench
Staggered Push-Up
8 Band Ext Rotation + Press
(x4)

Then.
8 Tempo Bench Press (40×0)
8 Supine MB Plyo Throw
15 DB High Rows
(x4)

Last.
10 DB Skull Crushers
MAX BB Push-Ups
Incline DB Rear Delt Raise
(x3-4)

FIT, 6:00 pm

For 18’
10 DB Suitcase Deadlifts
8/5 Push Ups
10 Weighted V-Ups
30 Alt Rope Waves
100m Run

For 7 Rounds
8 Renegade Rows
10 RKB Swings
100m Run

To Finish w/ a Partner
100m Farmer Walk + 200m Sprint + 300m Sprint Relay

THURSDAY

Becoming More: Ashley Teague

PSC

“Pan”

First, Your Choice.
5 Hang Power Snatches, or
5 Hang Power Cleans
Perform in a set with:
20”/s High Side Plank
*Complete 1 set every 4′ for 16′

Then.
“Hell’s Bells”
15 OHKBS
200m Run
(x6)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
8/s BB Bulgarian SS
8 Ab Rollouts + 20” Iso Hold (adv: with BB)
(x4)

Then.
6/s Elevated Tempo Pistol Squat (3010)
8/s Feet Up Straight Leg Glute March
10/s HK Banded Pallof Press
(x4)

Last.
8/s SL Landmine RDL
20/s Side Plank Hip Taps
8/s DB Split Squat
(x3)

FIT, 6:00 pm

Complete 9:1
A: DB Curl & Press + BB Step-Ups (total)
Then, 200m Row

B: Ring Rows + Rotational MB Slams
Then, 200m Run

C: Wall Balls + Plate Pull Through
Then, 200m Run

Then 6:1
A: DB Thrusters + BB Curls
Then, 200m Run

B: Plyo Push-Ups + KB Lawnmower Row (per side)
Then, 200m Run

C: MB Slams + Pull-Ups
Then, 200m Run

FINISH: 300m Row

FRIDAY

Julianne Performance360 Results

PSC

“Hand Tossed”

First:
10-8-6-4-2
Elevated BB Split Squat
Chest Fly
Ab Rollouts
20” Easy Bike Ride
(x20′)

Then:
800m Sprint For Time

Recover

To Finish:
10 Ring Rows
8 KB Lateral Lunges
6 Renegade Rows
4 Box Jump Overs
(x10′)

SATURDAY

Performance360 Ocean Beach Gym

PSC: Crown Point 

3 Rounds of 10’ AMRAP
100m Row
10 Push-ups
10 Bear Kick-thrust
10 Cal Assault Bike
10/s BW Rev Lunges
10 Chin-ups
100m Run
10 Butterfly Sit-ups
10/s SL Glute Bridge

 

PSC: Ocean Beach

First, 16’ EMOM
ODD: 10 RKBS + 10 Goblet Squats
EVEN: 20/s Plate OH Flutter Kicks + 10/s Russian Twists

Then, For 20’
SA KB Complex:
  – 4 h2h Swings
  – 4 Push Press
  – 4 Front Rack Squat
  – 4 Front Rack Rev Lunge
8 Ring Rows
8 Hollow Rocks
200m Run/Row

Finisher
Partner A (low or high) Plank + Partner B 10 Hop Overs
(x5)

SUNDAY

YOGA:

9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

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