This Week

March Community Workout: Sunday!

9am this Sunday with Coach Kyle @ P360 Pacific Beach. Bring your friends.

P360 Ocean Beach – First 50 Initiative

Performance360 Set to Open in Ocean Beach April 1

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

SAT: Injury Prevention Tip #1

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

FRI: Embrace Sucking

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′)

Open Gym/Phase 1 Testing 10a-12p @CP

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