This Week
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From the Blog:
Here’s what was published last week in case you missed it.
Are We Getting People Stronger Or Creating Compensators
Why Every Program Needs More Dumbbell
Eat to Train, Don’t Train to Eat
The Dangers of Dogma: The Overhead Swing
Time Challenge Results:
Mr/Ms Silver
500m Run
35 Goblet Squats
500m Run
75 RKB Swings
500m Run
25 Burpees
500m Run
(62#/44#)
Pacific Beach:
Abby May 13:21
Brenna Bandy 14:01
Rachael Hess 14:48
Jeanette Williams 14;49
Corinne Ingam 15:10
Terrence Higgins 12:55
Dean McArdle 13:03
Jonathan Race 13:11
Kyle Atkinson 13:12
Ben Romig 14:00
Crown Point:
Katherine Magill 20:23
Brett Marquis 14:13
Noah Cosby 14:39
Dave Eaton 17:05
Rahul Trivedi 21:45
Monday
DAILY CHALLENGE
First, for Strength.
1 Hang Complex @ 60 – 80%
5/s RDL Band Rows
(x4)
—
Then, for Conditioning.
1 Mile Run
or,
2 Mile Run,
or,
5,000m Row
PROGRAM DEVIATIONS
Phase 1 Progressions:
Olympic Lift → Hang Muscle Cleans or DB Snatches
Tier 2 → No 5,000m Row *5 Min Row Test Option*
Advanced Development:
Olympic Lift → 2R @85-90%
SPECIALTY CLASSES
SHRED: 12pm, 6:30pm
2×12’ Circuits
A:
4/s LM Alternating Squat Press
10 Tuck Jumps
6/s 1-Arm KB Swings
4 Renegade Complex
8 Burpee Wall Balls
100M Run Every Other Round
B:
5/s LM Rotational Lunges
6/s High Plank Reach Through
4 Suitcase Complex
3/s DB Snatch
5 Hollow Hold Complex
100M Run Every Other Round
Partner Finisher:
2,000m Row
Switch every 500m
Tuesday
DAILY CHALLENGE
First, for Structure
3/s TGU
8 Rotational Deadlifts
10 Seated Rear Delt Flies
(x4)
—–
Then, for Conditioning.
10/s Russian Rope Slams
4/s Goblet Curtsy Lunge
40m ½ Rack Walk
(x11 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 2 → Optional RKB Swing Test OR
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
Deck Of Cards (30 Minutes)
Total Reps
A – 12 DB/Plate Hop Overs
2 – 5 Hell Trots
3 – 15 RKB Swings
4 – 8 Wall Balls
5 – 200M Row
6 – 7 DB Thrusters
7 – 8 DB Curl + Press
8 – 10 Pop Ups
9 – 30 Flutter Kicks
10 – 15 Burpees
J – 8 Suitcase DLs
Q – 300M Run
K – 30 Rope Waves
Joker – Bridge Run /1,000m Run (PB)
MUSCLE: 6p
First,
6 DB Bench Press
90” rest
10 Barbell Rows
90” rest
(x4)
Second,
10 Chin Ups
60” rest
8/S Staggered Stance LM Press
60”
(x3)
Last,
12 Banded Press downs
30” rest
12 DB Curls
30’ rest
12 Side Raises
30” rest
(x3)
Wednesday

DAILY CHALLENGE
First, for Strength.
5 Squat Choice @ 60-80%
6 DB Bench Press
(x4)
—
Then, for Conditioning.
10’ Partner EMOM
Odd: 5/s H2H Swings + 5 Oppo Toe Taps
Even: 15 Squat Jumps
PROGRAM DEVIATIONS
Phase 1 Progressions:
Squats →*Phase 1 Goblet Squat Test Option* OR 8 Goblet Squats (x5)
Advanced Progressions:
Tier 1 → Build up to a heavy 1R back squat. (no front)
Or, 2R Front Squat @ 85%
L1 BB Club Req’d
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
5 Hip Cleans
5 Press-In-Split
(x2)
————-
Main Movement:
4 x 2 Clean & Jerk @ 85-90%
————-
Strength:
Find 1RM Strict Press.
Then 3 x 2 @ -10%
SHRED: 12 pm
First, for 5 Minutes
20 Mountain Climbers
6 RKB Swings
5 KB Squats
Then, for 15 Minutes
8 Knees-to Chest
4/s 1-Legged RDLs
6 KB Squat & Curl
5/s Power Lunge Jumps
5/s 1-Arm Burpees
200m Run
8 Minute Ab Finisher
30 Weighted Flutter Kicks
8/s Hip Drops
5/s Russian Twists
20” Plank
KETTLEBELL CORE: 5:30p
12 min in groups of 3
A: 200m Row
B: 5/s 1-Arm Skiier Swings
C: 5/s 1-Arm Bent Over Kb Row
15 min
10 RKB swings
20 Russian Twists
6 Bench Jump Overs
5/s 1/2 kneeling Bottoms Up Press
40m 1-Arm Front Rack Carry
Finisher w a Partner
A: 150m Run
B: 5 Around the World + 5/s hip drops
(X3)
Thursday

DAILY CHALLENGE
First,
200m Row
50m Bear Crawl
60m Carry to Jump Combo
4 Rounds of: 5 Pull-Ups + 5 Plyo Lunge Jumps + 5 Push-Ups
(x30 Min)
—
To Finish:
10/s Frontal Plane Curls
(x3)
PROGRAM DEVIATIONS
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
5 Hip Cleans
5 Press-In-Split
(x2)
————-
Main Movement:
4 x 2 Clean & Jerk @ 85-90%
————-
Strength:
Find 1RM Strict Press.
Then 3 x 2 @ -10%
MUSCLE: 5:30p
First,
5 x 5 Deadlift
Second,
3×10 Goblet Squats
3×8/S Bulgarian Split Squats
Last,
3×12 Seated Calf Raises
SHRED: 6pm
First, for 5 Minutes
20 Mountain Climbers
6 RKB Swings
5 KB Squats
Then, for 15 Minutes
8 Knees-to Chest
4/s 1-Legged RDLs
6 KB Squat & Curl
5/s Power Lunge Jumps
5/s 1-Arm Burpees
200m Run
8 Minute Ab Finisher
30 Weighted Flutter Kicks
8/s Hip Drops
5/s Russian Twists
20” Plank
Friday

DAILY CHALLENGE
First, for Strength.
5 Strict Press
5/s 1-Arm OH KB Forward Lunge
(x4)
—
Then, for Conditioning.
3/s Rotational LM Clean & Press
5 Renegade Front Squats
8 Staggered Stance Barbell Rows
150m Run Every Other Round
(x15 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Strict Press→ 8 DB Strict Press
KB Lunges → 5/s DB Forward Lunge
(x5)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
Deck Of Cards (30 Minutes)
Total Reps
A – 12 DB/Plate Hop Overs
2 – 5 Hell Trots
3 – 15 RKB Swings
4 – 8 Wall Balls
5 – 200M Row
6 – 7 DB Thrusters
7 – 8 DB Curl + Press
8 – 10 Pop Ups
9 – 30 Flutter Kicks
10 – 15 Burpees
J – 8 Suitcase DLs
Q – 300M Run
K – 30 Rope Waves
Joker – Bridge Run /1,000m Run (PB)
Saturday

DAILY CHALLENGE:
First, 5 min AMRAP
Burpees
3 min rest
OPEN GYM: 9a – 12p @ PB
Sunday
Open Gym: 10a – 12p @ Crown Point
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