Monday, 9/29

Daily Challenge: “Kimbo Slice”

Tier 1: 5 Rounds
5 Deadlifts
10 Ring Dips
10 Chin-Ups

Tier 2: B.U.A.N
50 RKB Swings
50 Pushups

Tier 3: Finisher
800m Sprint

P360 Power Hour: 6 pm @ Crown Point

Drills

Speed Splits, 5 x 5 @ 50%

Movements

5 Press in Split Position
5/s OH Jerk Lunges(x6)

5/s Bottom’s Up Press(3x)

 

Tuesday, 9/30

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Daily Challenge: “40 Degrees”

10 Rounds
Clean Option*
5 Box Jumps
80m Run

*Hang Clean x 2
Hang Clan x 5
Power Clean x 2

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach

Partner workout. First team done wins!

800m sprint/walk
Then,
50 KB Swings
2x Cone-to-Cone Wheelbarrow (sub bear crawl)
30 Burpees
80m Walking Lunges
1 Lap
x3

Wednesday, 10/1

photo 5(4)

Daily Challenge: “Glass War”

Performance

 

Split Jerks 5 x 2 (5 for beginners)
OH Squat 5 x 2 (5 for beginners, two sub options for immobile)

 

Fat Loss & Conditioning

8 Rounds
10 DB Push Press
5/s BW Lunges (speed through these!)
45’ Plank
200m Row

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

10:1 Hand-to-Hand Swings
1:10 Goblet Squats

5 Snatch to 5 Kneeling Get Ups (R,L)
x5

Suitcase Deadlift Burpees (5R, 5L)
80m Run
x5

Thursday, 10/2

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Daily Challenge: “Pillage”

Performance
A: 2 Back or Front Squat (x5 for beginners)
B: 5 DB Bench Press
(x5)

Then,

5 x 80m Weighted Carry Implement

    • CP – Farmer Walk
    • MB – Sled Sprint

 

Fat Loss & Conditioning: 3 Rounds
20 Goblet Squats
20 Burpees
20 Ring Rows
500m Run
Move quickly on this one at light to moderate weight

P360 Endurance: 6 pm @ Tourmaline Street Surf Park

Format: Hill Repeats

AMRAP in 25 minutes
Maintained hill effort between 60-80%
Downhill run (NOT recovery)
Full rest / recovery @ base of hill (45 seconds)

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach
Deck of Cards

Friday, 10/3

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Daily Challenge: “Best Regards”

6 Rounds
1 or 3/s TGU
10 RKB Swings
5/s Bulgarian Split Squat

(x6)

Then,
Find a Parnter. Perform 5 x 300m relay sprints.

Saturday, 10/4

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Daily Challenge: “Paul Revere”

A: 1 Mile Run
B: 500m Row
A: 800m Run
B: 500m Row

Then, take recovery

50 Pull-Ups

 

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