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).
Restorative 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
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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