This Week
March Community Workout: Sunday!
9am this Sunday with Coach Kyle @ P360 Pacific Beach. Bring your friends.
P360 Ocean Beach – First 50 Initiative
Early enrollment opens up Monday, March 5th for our brand new Ocean Beach location set to open April 1. The First 50 Initiative will offer a low membership rate for life, as well your picture proudly displayed on our First 50 Founders Wall. Stay tuned, enrollment opens Monday, March 5th.
Monday
PSC
First, for Strength.
3/s DB Snatch to Jerk Combo
4 Box Jumps
6 Ab Roll-Outs
Complete 4 rounds in 20 minutes.
—
Then, complete the following PPB
for time.
Aerobic Power 2
10:1 Burpees
100m Run
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, for 6’
2 Hell Trots
100m Run
—
Then, for 15’
3/s Lateral Burpee Box Jumps
6 DB Reverse Lunges
10/s Bicycle Crunches
6 DB Thrusters
20 High Knees
150m Run
—
Finisher: 5’ AMRAP
5 RKB Swings
5 Goblet Squats
5 Push-Ups
Tuesday
PSC
First, for Strength.
5 Deadlifts @ 60-80%**
8 Bent Over RD Raises
Complete 1 set every 4 minutes
for 20 minutes.
—
Then, for Conditioning.
20 Ring Rows
20 Split Lunge Jumps
20 MB Toe Taps
20 MB Mountain Climbers
20 RKB Swings
100m Run
(x18 Min)
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
3×6’ / 1’ Off
A:
4/s Renegade Row
4/s DB Snatch
4 Burpees
100m Run
B:
6 RKB Swings
3/s KB Rotational DLs
4/s KB Around the Worlds
100m Row
C:
30 Rope Waves
3/s 1-Leg RDL MB Slams
4/s Side Plank Combo
6 Tuck Jumps
—
Partner Finisher:
3x300m Sprint Repeats
MUSCLE: 6p
First,
6 Strict Press
8 Chin Ups
(x4)
—
Second,
10 Barbell Floor Press
10 Seal Rows
(x3)
—
Last,
12 Hammer Curls
12 DB Bent Over Rear Delt Raises
12 Banded Tricep Pressdowns
(x3)
Wednesday
Restorative Yoga
8 pm – CP
PSC
LT 1
For 3 Rounds
In 9 minutes per round.
12 Push Jerk (95#/65#), or (75#/45#)
5 OTB Burpees
300m Run
Rest remainder of 9 minutes until
your heat is back up.
Record total time of all 3 rounds.
PROGRAM DEVIATIONS
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Technique:
3 x 3 Hip Snatches @ 40-50%
—-
Primary Lift:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70
—-
Then, for strength:
3 x 2 High Bar Back Squats
SHRED: 12 pm
14-12-10-8-6-4
Russian Rope Slams
Walls Balls
KB Suitcase DLs
Burpees
Renegade Rows
200m Run
—
Finisher: Teams of 3
1,500m Relay for Time
KETTLEBELL CORE: 5:30p
Skills,
2/s 1-Arm Swing>Swing Snatch>FTF Clean>Push Press
2/s Alternating MB Slams
*1 set every 3 min for 12 min*
—
A:
15m Bear Crawl>Bench Jump Over
3/s MB Curtsy Lunge>Press
3/s DB Pull Through w/ Push Up
B:
3 Double KB Row L/R>Clean>Rev Lunge L/R
20 Plate OH Alt Knee Tucks
100m Run
(x10′)
—
Finisher w/ Partner
A: 100m Sprint
B: H2H Sings
(x5)
Thursday
PSC
First, for Structure.
8 DB Bench Press
4/s 1/2 Racked Goblet Rev Lunge
8 Pull-Ups
Complete 4 Rounds in 20 Minutes.
—
Then, for Conditioning.
(6) 3’on / 90” off Intervals. Continue for as long as you can.
1: 50 BW Squats + 50 Shoulder Taps
2: 50 Goblet Squats + 50 Spidermen
3: 50 Goblet Lunges + 30 Burpees
5: 50 Renegade Rows + 50 Plyo Skaters
6: 50/30 Push-Ups + 40 V-Ups
Run Makers for Stopping Point:
1 – 2: 1 Mile/KOTH
3 – 4: 800m
5: 500m
6: No Run
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Technique:
3 x 3 Hip Snatches @ 40-50%
—-
Primary Lift:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70
—-
Then, for strength:
3 x 2 High Bar Back Squats
MUSCLE: 5:30p
3×7 Back Squats @70%
3×7 Barbell RDL
3×7/s KB Forward Lunges
3×15 KB Calf Raises
SHRED: 6pm
14-12-10-8-6-4
Russian Rope Slams
Walls Balls
KB Suitcase DLs
Burpees
Renegade Rows
200m Run
—
Finisher: Teams of 3
1,500m Relay for Time
Friday
PSC
First, for Strength.
1 Hang Clean Complex
6 RDL Handoffs
Complete 1 set every 4 minutes
for 16 minutes.
—
Then, complete the following PPB.
SE 5: 5′ Row
SPECIALTY CLASSES
SHRED: 6a, 12 pm
3×6’ / 1’ Off
A:
4/s Renegade Row
4/s DB Snatch
4 Burpees
100m Run
B:
6 RKB Swings
3/s KB Rotational DLs
4/s KB Around the Worlds
100m Row
C:
30 Rope Waves
3/s 1-Leg RDL MB Slams
4/s Side Plank Combo
6 Tuck Jumps
—
Partner Finisher:
3x300m Sprint Repeats
Saturday
PSC
First,
15′ E.M.O.M
A: 5/s DB Snatch
B: 8 MB Slams
C: 3 Burpees + 10 High Knees
—
Then,
10 RKB Swings
100m Run
10 OH Plate Curtsy Lunges
100m Row
20 BW Squats
200m Run
20 OH Plate Flutter Kicks
200m Row
(x16′)
Open Gym 9am @ PB
Sunday
We’ll see you at 9am for the March Community Workout!
First, “Dirty Thirty”
10 BW Squats
10 Sit Ups
10 Push Ups
(x5′)
Then, 2 Density Circuits
5/s Russian Rope Slams
10 Lunge Jumps
5 MB Slams
30″ Low Plank
150m Run
-2min Rest Between Rounds-
(x10′)
Finisher w/ Partner
A: 7 Burpees
B: Max Plate OH Flutter Kicks
(x5′)
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