This Week
FCC is this weekend 11/3-11/5! Look for a modified schedule as all classes after 6am on Friday will be held in PB. For more info on the weekend, click here:
Performance360 FCC
November Cycle:
Monday – Jerk Variations/ Box Jumps
Tuesday – Multi-Planar
Wednesday – Deadlift
Thursday – Circuits
Friday – Front Squat
*Primal will be Tuesday, 10/7, location TBA
*Thanksgiving Week with have an altered schedule on 11/23, 11/24
From the Blog:
Here’s what was published last week in case you missed it.
Prepping for November Programming
The Guide to Better Rowing Part 1
P360 Weightlifting at the Fortius Open
Monday
DAILY CHALLENGE
First, for Strength.
5/s 1-Arm DB Jerks
5 Box Jumps
(x4)
—
Then, for Conditioning.
5 Barbell Complexes
100m Run
(x12 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
1-Arm Jerks → 5/s DB Strict Press
Double KB Row → 8/s KB Lawnmower Row
Advanced Development:
Back Squats →3 Push or Split Jerks @ 80% (L1 BB Club)
Tier 2 →“Mr Black” For Time
50 RKB Swings (53#/35#)
50 Hang Power Cleans (95#/65#)
800m Row
SPECIALTY CLASSES
SHRED: 12pm, 6:30pm
Tabata Clock Intervals 3×20”.10” – 3 Rounds
3 total rounds. 2 minutes rest between rounds.
- KB Swings
- Sprinter Sit Ups
- Split Lunge Jumps
- DB Curl → Front Raise → Side Raise (light)
- 8 High Knees + 8 Mountain Climbers
Then, w/ a Partner:
Ladder Run Rotations
100m-200m-300m-300m-200m-100m
Tuesday

DAILY CHALLENGE
First, for Structure
5/s LM Rotational Clean & Press
3/s KB Complex
1 Heavy DB Goblet Clock Lunge
(x20 Min)
—-
Then, for Conditioning.
4×5 Jacob’s Ladder Rope Slams
150m Row
5 Goblet Squat Jumps
20m Monster Walks
50m Sprint
(x15 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
1-Arm Swings → Do Complex with RKB Swings
Phase 1 Row Test Option
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
25-20-15-10-5
Total Reps
Lunging Waves
V-Ups
KB Suitcase Deadlifts
Plyo Skaters
KB Squat Clean to Curl
150m Run After Each Round
MUSCLE: 6p
First,
5 x 5 Back Squats (RPE 8-9)
Second,
3 x 6 RDL (RPE 7)
Last,
3 x 12 Standing Weighted Calf Raises (RPE 6)
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Strength.
5 Deadlifts @ 60-80%
15”/s High Side Plank
(x4)
—
Then,
300m Run
5 Chin-Ups
5 180 Jumps
5 Push-Ups
5 Pressing Sit-Ups
5 Rotational MB Slams
(x20 Min or TR)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlifts →*Phase 1 Swing Test Option* -OR- 10 Kb Deadlifts
Advanced Progressions:
Tier 2 → FOR TIME
500m Run
25 Goblet Squats (53#/35#)
25 DB Snatches (75#/45#)
500m Run
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
Empty bar work
Wrist mobility
(3-5 minutes)
————-
Main Movement:
Find 1RM Clean & Jerk
or,
5 x 1 C&J @ 90-95%
Then drop 20% for 3×2 C&J
SHRED: 12 pm
First, for 10 Minutes
150M Run
4 Hell Trots
150M Row
Then, for 16 Minutes (Total Reps)
4 Power Burpees
20 Plate Glute Bridges
5 Renegade Row + Spiderman Crunch (Row L/R, Spiderman Crunch L/R = 1)
8 180s (Squat Jump w/ 180 Rotation)
6 DB Snatch
100m Run
Then, 100 Total Knees to Chest w/ a Partner
B is working off A
A: 150m Run
B: Knees to Chest (Reverse Crunch as Mod)
KETTLEBELL CORE: 5:30p
15min EMOM
A: 5/s KB Press
B: 6 Rotational MB Slams
C: 5/s KB Lunge Pass Throughs
15min
3/s Windmills
5/s Oppo Toe Taps
5/s 1-Arm KB Suitcase DL
8/s Archer Rows
150m Run
FINISHER w/ Partner
A: 12 H2H Swings
B: Spiderman Crunches
(x4)
Thursday

DAILY CHALLENGE
2×12’ Circuits
A.
5 Climbing Oblique Sit-Ups
3/s SLDL to Row
20 Mountain Climbers
1 Squat Ladder Drill
80m Run
B.
3/s DB Lunge to Curl
6 Ab Roll-Outs
8 Supine Rows
30 High Knees
100m Run Every Other
—
Partner Finisher:
A: 10 Burpees
B: Max OH Plate Flutter Kicks
(x3)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Climbing Oblique Sit-ups→20″ Plank
Single Leg Deadlift→ On Two Legs
Ab Rollouts→10″ Hollow Hold
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
Empty bar work
Wrist mobility
(3-5 minutes)
————-
Main Movement:
Find 1RM Clean & Jerk
or,
5 x 1 C&J @ 90-95%
Then drop 20% for 3×2 C&J
MUSCLE: 5:30p
First,
6 DB Bench Press
90” rest
8 Barbell Rows
90”rest
(x4)
Second,
10/S KB Strict Press
60” rest
10 Chin Ups
60” rest
(x3)
Last,
12 KB Curls
30” rest
12 DB(Banded) Pressdowns
30” rest
12 Lateral Raises
30” rest
(x3)
SHRED: 6pm
First, for 10 Minutes
150M Run
4 Hell Trots
150M Row
Then, for 16 Minutes (Total Reps)
4 Power Burpees
20 Plate Glute Bridges
5 Renegade Row + Spiderman Crunch (Row L/R, Spiderman Crunch L/R = 1)
8 180s (Squat Jump w/ 180 Rotation)
6 DB Snatch
100m Run
Then, 100 Total Knees to Chest w/ a Partner
B is working off A
A: 150m Run
B: Knees to Chest (Reverse Crunch as Mod)
Friday
DAILY CHALLENGE
First, for Strength.
5 Front Squat @ 60-80%
5/s 3131 Tempo DB Rows
(x4)
—
Then, for Conditioning.
10 OH Walking KB Lunges
15 Plank Toe Taps
8 Ring Dips
200m Row
(x5)
Phase 1 Progressions:
Front Squats →*Phase 1 Squat Test Option* -OR- 8 Goblet Squats
SPECIALTY CLASSES
SHRED: 6a, 12 pm
25-20-15-10-5
Total Reps
Lunging Waves
V-Ups
KB Suitcase Deadlifts
Plyo Skaters
KB Squat Clean to Curl
150m Run After Each Round
Saturday
DAILY CHALLENGE:
8a, 9a, 10a @ PB No Open Gym
Sunday
Free Community Workout 9am @ PB
Open Gym/Phase 1 Testing 10a-12p @PB
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