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Open Gym: 3 – 4 pm at P360 Crown Point

Daily Challenge: “Imperial”

Format: 2 Tiers

Tier 1: 5 Rounds

3/8 Bench Press
3/8 Box Jumps

A bit slower pace, focus on the weight and your landing on box jumps.  More strength-based tier.  This is a reps for goal tier.

  • 3 Reps @ Max Weight -> Strength
  • 8 Reps @ Heavy Weight -> Growth

 

Tier 2: 5 Rounds

300m Row
10 Burpees
1 Lap

Faster pace, more conditioning-based tier.

Workout Notes:

Bench Press

  • Elbows at 45 degrees off the side (not flared straight out).  Lower the bar completely to the sternum.
  • Actively pull your scapulae underneath you on the bench.
  • Do not elevate your feet!

 

P360 Outdoor: “The Beard of Zeus”

Format: Increasing reps by a two count each round.

Hell Trots
Cannonballs
Hurdle Hops
Jack Knives (per side)
MB Slams
150 / 250 / 350 / 450m Run

x30 minutes

Then,
5 minutes of push up work at the end. Either plyo, paused, strict working on form and range of motion.

 

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