This Week
P360 Friendsgiving Potluck Dinner
This Friday, we have our Friendsgiving Potluck Dinner featuring Coach Andy playing his music. 7pm @ Crown Point. Bring a dish and an appetite! Drinks are BYOB and alcoholic beverages are totally acceptable. Please make sure to take away whatever you bring.
https://www.facebook.com/events/763274277198725/
From the Blog:
Here’s what was published last week in case you missed it.
Time Challenge Results
25 Power Cleans (165#/105#), KOTH
PB MEN:
Jack Bernstein 9:37
Jonathan Race 9:56
Justin Hancy 10:08
Yuri Gorokhov 10:44
Ben Romig 10:55
Joe Sinard 13:06
PB WOMEN:
Brenna Bulach 11:37
Julianne Russell 12:14
CP MEN:
Brett Marquis 8:00
Joe White 8:50
Dusty Teves 10:17
Kyle Lindsay 10:33
Andrew Brock 10:44
Wed 11/8 Timed Challenge (10:1 Goblet Squats 100m Run)
CP WOMEN (44#):
Brenna Bandy 7:56
Corinne Ingam 8:13
Danielle Williams 8:30
Sherann Day 8:31
Jessie Meyers 8:34
PB WOMEN (44#):
Anna Hollenhorst 7:47
Nicole Cruz 8:10
Maddison Levine 8:22
Brigid Miller 8:51
Abby May 9:20
CP MEN (62#)
Jack Bernstein 6:54
Joe Scharnweber 7:07
Joe White 7:24
Sean Sudol 7:40
Sam Epsteen 8:04
PB MEN (62#)
Noah Cosby 6:50
Lenny Weiner 7:02
Nate Zimmel 7:33
Eric Marenburg 7:55
Seth Jordan 8:22
Monday
DAILY CHALLENGE
First, for Strength.
5/s 1-Arm DB Jerks
5 Box Jumps
5/s Single Leg RDL
(x4)
—
Then, for Conditioning.
w/ a Partner.
A: BB Complex + 150m Run
B: Rest
(x18 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
1-Arm Jerks → 5/s DB Strict Press
Advanced Development:
Tier 1 →3 Push or Split Jerks @ 80% (L1 BB Club)
Tier 2 →FOR TIME:
1 KB Complex
200m Row
(x5)
SPECIALTY CLASSES
SHRED: 12pm, 6:30pm
First, 10 Minute EMOM
6 Burpees
6 KB Swings
6 Goblet Squats
Then, for 18 Minutes
10 Rope Waves + 5 Rope Jumping Jacks (x3)
3/s Half Kneeling Sword Snatches
6 MB Slams
4/s Goblet Curtsy Lunge
20 High Knees
150m Row
100m Run
To Finish
3x300m Run Rotations
Tuesday
DAILY CHALLENGE
First, for Structure
3/s Heavy LM Rotational Lunge Combo
8 Ab Roll-Outs
30” MB Pec Crush
50m Farmer Walk
(x4)
—-
Then, for Conditioning.
150m Run
5-5-5-5
DB Single Arm Lawnmower Row
DB Side Lunge
DB Pull Through
DB 1-Arm Front Squat
(x13 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Phase 1 Row Test Option
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
10:1
1 Burpee + 5 Waves
Rotational KB DLs
Ab Rollouts
Hill Jumps
Floor to Feet Curl & Press
150m Row / 150m Run Rotation
MUSCLE: 6p
3x 7 Back Squats @72.5% (RPE=6-8)
3x 7 RDL (RPE=6-8)
3x 7/S Bulgarian Split Squats
3x 11 Standing Weighted Calf Raises
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Strength.
5 Deadlifts @ 60-80%
12 Delt Raise Combos
(x4)
—
Then, For Time.
25-15-10
Goblet Squats
Chin-Ups
300m Run
(53#/35#)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlifts →*Phase 1 Swing Test Option* -OR- 10 Kb Deadlifts
Tier 2 →
6 Goblet Squats
4 Chin-Ups
20” Plank
100m Run
(x15 Min)
Advanced Progressions:
Tier 2 → FOR TIME
62#/44#
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
3 x 3 Snatch Balance
————-
Main Movement:
5 x 2 Snatch Complex (1 Snatch + 1 HPS + 2 OHS)
————-
Strength:
3 x 8 Behind the Neck Press
SHRED: 12 pm
5×5’ Density Circuits
ODD
3 MB Slam Complex
6 H2H RKB Swings
Ladder Drill: High Moving Plank
5 DB Thrusters
20 High Knees
100m Run
EVEN
2 Renegade Complex
Ladder Drill: Lateral High Knees
4 Plate Burpees
3/s Curtsy Complex
5 Goblet Squat + Curl
100m Run
KETTLEBELL CORE: 5:30p
12min
KB Complex
4 1-Arm Swings
4 Front Rack Rev Lunge
2 Push Jerks
30” Plank
4 Bench Jump Overs
12min
10 RKB Swings
10 Tuck Ups
10 Renegade Rows + Mt Climbers
100m Run
Finisher w/ Parner
A: 60 OH Plate Flutter Kicks
B: 1-Arm Heavy KB Farmers Hold
(x6)
Thursday

DAILY CHALLENGE
First, 12’ EMOM
8 UH Grip BB Rows
5 Barbell Push-Ups
5 Lateral OTB Jumps
—
Then,
15-12-9-6
Rotated MB Slams
Renegade Rows
Squat Jumps
200m Row
—
To Finish:
Max Pushdown Holds
Rest 60”
(x3)
PROGRAM DEVIATIONS
Phase 1 Progressions:
UH Grip BB Rows→4/s KB Lawnmower Row
BB Push Ups→Push ups
OTB Lateral Jumps→Lateral hops
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
3 x 3 Snatch Balance
————-
Main Movement:
5 x 2 Snatch Complex (1 Snatch + 1 HPS + 2 OHS)
————-
Strength:
3 x 8 Behind the Neck Press
MUSCLE: 5:30p
First,
5 Bench Press
8 Barbell Rows
(x4)
Second,
10 OH KB Press
10 Chin-Ups
(x3)
Finish,
15 KB Curls
15 Skull Crushers
15 Side Raises
(x3)
SHRED: 6pm
5×5’ Density Circuits
ODD
3 MB Slam Complex
6 H2H RKB Swings
Ladder Drill: High Moving Plank
5 DB Thrusters
20 High Knees
100m Run
EVEN
2 Renegade Complex
Ladder Drill: Lateral High Knees
4 Plate Burpees
3/s Curtsy Complex
5 Goblet Squat + Curl
100m Run
Friday
DAILY CHALLENGE
First, for Strength.
5 Front Squat @ 60-80%
8/s UH Grip DB Leaning Rows
(x4)
—
Then, for Conditioning.
4/s Piston DB Bench Press
8 Erg Hamstring Roll-Ins
15” Hollow Hold x2
(x3)
—
To Finish:
3x300m Sprint Relay with a Partner.
Phase 1 Progressions:
Front Squats →*Phase 1 Squat Test Option* -OR- 6 x 3 1 3 1 (Tempo) Goblet Squats
Advanced Progressions:
Front Squats →2 @ 90%
Tier 2 →For Time:
5 Hang Snatch (95#/65#)
3 Pull-Ups
(x2)
200m Row
Repeat 3x
Finish: 50 H2H Swings (62#/44#)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
10:1
1 Burpee + 5 Waves
Rotational KB DLs
Ab Rollouts
Hill Jumps
Floor to Feet Curl & Press
150m Row / 150m Run Rotation
Saturday
DAILY CHALLENGE:
PROGRAM DEVIATIONS
Phase 1 Progressions:
TGU → 5/s Turkish Sit-ups
Burpees → Squat Jumps
Open Gym 9am @ PB
Sunday
Free Flow Yoga 9am @ CP
Open Gym/Phase 1 Testing 10a-12p @CP
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