This Month

January Community Workout!

This Sunday, January 7th. 9am at P360 Pacific Beach.

January Cycle

We are moving into the new year and starting 2018 right! Coming in January we will see a lot of opportunity to set some personal benchmarks, across all levels of the board!  After a month of varied movements and working on imbalances, we are bringing Snatches and Back Squats to our weekly programming and hoping to find a lot of progress under the barbell from our new awareness. There will be continue focus on varied intensities, and different implements, and the entire staff is excited for the energy January brings!

Monday – Snatches
Tuesday – Varied
Wednesday – Varied
Thursday – Back Squats
Friday – Varied

Be sure to check out all of the daily posts this week for 2018 updates, news, and fun things that lie ahead.

-Julianne

Monday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

Closed


 

 

 

Tuesday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).


PSC

First, for Strength.
5 Hang Power Snatch @ 60-75%
Max Banded Hollow Hold
(x4)
Complete 1 set every 4 minutes for 16 minutes.

Then, for Conditioning.
Complete “Triathlon” for PPB.
500m Row
500m Run
20 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Snatches → 5/s DB Muscle Snatch
Tier 2 → Complete for quality

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

25-20-15-10-5
Rope Slams
OH Plate Curtsy Lunges
Hollow Rocks
Hand to Hand KB Swings
300m Run

MUSCLE: 6p

3×10 Front Squats @65% (RPE=6-8)

3×10 Deadlifts @65%  (RPE=6-8)

3×10/s BW Bulgarian Split Squats

3×12 Standing Sandbag Calf Raises (RPE= 7-9)

 

Wednesday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

Pacific Beach Best GymRestorative Yoga
8 pm – CP

PSC

Complete the following PPB for time:
Aerobic Power 3 (AP 3)
500m Row

5/s Front Rack Reverse Lunges (115#/75#)
6/3 Pull-Ups
(x3)

300m Run

15 RKB Swings (53#/35#)
15 BW Squats
(x3)

800m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Rack Lunges →44#/26# Goblet Reverse Lunges 

Advanced Progressions:
Front Rack Lunges 
 135#/195#
Unbanded Pull-ups

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Primary Lift:
5 x 2+1 Clean & Jerk

Secondary Lift:
3 x 3 Clean Pulls

Then, for strength:
3 x 3 Overhead Squat

SHRED: 12 pm

First For 3min.
5/s Forward Lunge
5/s Spiderman Crunch
10″ Superman Hold – 10″ Hollow Hold

Then for 12 min.
8 Heavy RKB Swings
10/s Lateral Plate Hops
10 Banded Kickouts
8 MB Slams
100m Row

Then, 5min AMRAP
5 Burpees
5 Goblet Squat Cleans
100m Run

KETTLEBELL CORE: 5:30p

KB Skills
2/s TGU

50” Work/60” Rest
A1:  1-Arm Swing>Clean> 2 Squats>Push Press
A2:  ½ Kneeling Clean>Stand>Snatch>Rev Lunge>2 Side Taps
B:    Rest
(x12 Rounds)

Finisher w/ a Partner
A:  3/s Figure 8’s + 2/s KB Halo’s
B:  150m Run
(x5 Rounds)

 

 

Thursday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

First, for Strength.
5 Back Squat @ 60-80%
5 DB Front Raise w/ Pec Contraction
(x4)
Complete 1 set every 4 minutes for 16 minutes.

Then, for Personal Progress Benchmark
Strength Endurance 4 (SE 4)
5’ of Max Push-Ups

Then, for Conditioning.
10 DB Step-Ups @ Moderate Weight
5 ½ Burpees
100m Sprint
(x8 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44#
Or, 5 x 3131 Goblet Tempo Squats

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Primary Lift:
5 x 2+1 Clean & Jerk

Secondary Lift:
3 x 3 Clean Pulls

Then, for strength:
3 x 3 Overhead Squat

MUSCLE: 5:30p

First,
6 Strict Press
6 Pull-Ups
(x4)

Second,
10 DB Floor Press
10 Barbell Rows
(x3)

Last,
10 Sandbag Crush with Press
12 Supine DB Tri-cep Ext
12 DB Hammer Curls
(x3)

SHRED: 6pm

First For 3min.
5/s Forward Lunge
5/s Spiderman Crunch
10″ Superman Hold – 10″ Hollow Hold

Then for 12 min.
8 Heavy RKB Swings
10/s Lateral Plate Hops
10 Banded Kickouts
8 MB Slams
100m Row

Then, 5min AMRAP
5 Burpees
5 Goblet Squat Cleans
100m Run

Friday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

First, 12’ EMOM
5 BB RDL
5 Power Jumps

Then, for Conditioning.
4/s Rotational Clean and Press
5/s Plyo Skaters
4 Hell Trots
100m Run
(x15 Min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

25-20-15-10-5
Rope Slams
OH Plate Curtsy Lunges
Hollow Rocks
Hand to Hand KB Swings
300m Run

Saturday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

4 x 8 min Circuits w/ a Partner

A:  8 RKB Swings + 5 Push Ups
B:  200m Run

A:  Plank
B:  200m Row
A:  Rev. Lunge L, Goblet Squat, Rev. Lunge R
B:  30” Farmer Hold

A:  
4 Pull-Ups + 4 Squat Jumps
B:  4 MB Complex

Open Gym 9am @ PB

Sunday

 Sunday Community Workout Performance360

Free Flow Yoga 9am @ CP
Open Gym/Phase 1 Testing 10a-12p @CP
Free Community Workout 9am @PB

First, F0r 25 Min.
5/S Renegade Row
8 Goblet KB Lunges
3 MB Complexes
5 Curl & Presses
5 Pushups
200m Run
—-
Then, With a Partner for 5 min.
A: 20″ Hollow Hold
B: Max High Knees

 

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