This Week
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.
March Cycle:
Monday – Front Squats
Tuesday – Varied
Wednesday – Jerks
Thursday – Varied
Friday – Structure
March PPBs will include:
- Lactate Threshold 3
- 1 Mile Run
- SE 3: 5′ Max Pull-Ups
PPBs can be viewed, here.
Monday
PSC
First, for Strength.
5 Front Squats @60-80%
7/s DB Kneeling Bench Rows
Perform a set every 4’ for 20’
(x5)
—
Then, For Conditioning
w/a partner
A1: 8 Kickstand Swings + 8 Around the World + 100m Run
A2: 8 Figure 8 Cleans + 8 KB Pull Throughs + 100m Run
B: Rest
(x15′)
SPECIALTY CLASSES
SHRED: 12p, 6:30p
10:1
Squatting Rope Waves
Push-Ups
Lunge Jumps w/ Plate Twist
Hand-to-Hand RKB Swings
Calorie Row
100m Run
Tuesday
PSC
4×6′ Density Circuits
ODD:
10 Rope Slams
3/s BW Side Lunges
10 DB Thrusters
6 Push Ups
100m Run
EVEN:
Burpee + 5 Waves (x3)
2 Hell Trots
10 Russian Twists
10 High Knees
100m Row Sprint
—
Finish w/a Pal:
Alternate 60” Planks
(x5)
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
First, for 6’
10 High Knees
5 BW Squats
5 V-Ups
—
Partner Workout
Then, 2×8’ Circuits / 90” Rest
A: 3/s Humblers
B: Max Plyo Skaters
(x2)
–150m Run–
A: 12 Wall Balls
B: Max Renegade Rows
(x2)
–150m Run–
A: 8/s OH Curtsy Lunge
B: Max Spidermen
–150m Run–
—
Then, w/ Partner:
100 Total Burpees
MUSCLE: 6p
First,
9 Barbell Bench Press
9 Barbell Rows
(x4)
—
Second,
11 Chin Ups
11 DB Press in Ext Rotation
(x3)
—
Last,
12 Barbell Curls
12 Bent-Over Rear Delt Raises
12 Supine DB Tricep Extensions
(x3)
Wednesday
Restorative Yoga
8 pm – CP
PSC
First. For Strength.
5 Push Jerks @ 60-80%
5/s KB RDL Handoffs
Every 4′ for 16′
(x4)
—
Then. For Conditioning.
10-8-6-4-2
Hang Power Cleans @~40%
Renegade Side Raises
RDL Power Jumps
BW Squats
200m Run
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 1 Pull Complex @ 50%
—
Then:
5 x 1 (1+2) Power Clean/Snatch + Clean/Snatch @ 60-80%
—
Then, for strength:
4 x 4 Overhead Squats @ 70-85%
SHRED: 12 pm
14-12-10-8-6-4-2
Bench Hop Overs
DB Snatches
Skater Burpees
DB Pullover Twists
KB Lunge Pass Throughs
—
Then, Until Last Person Finishes
10 High Knees
10 Mountain Climbers
10 Push-Ups
KETTLEBELL CORE: 5:30p
KB SKILLS
2/s 2 1-Arm Swings>2 High Pulls>2 Snatc
8/s Teapots
20” Hollow Hold/Tuck
(x12 Min)
—
Then,
8 KB Staggered Stance Press
8 MB Sit Ups
8 Figure 8 Swings
4 Lateral Bench Jump Overs
(x10′)
—
8 Double KB Upside Down Squat
8 DB Bear Stance Row
8 Supine Oppo Toe Taps
10 Power Strokes
(x10′)
—
Finisher w/ a Partner
A: 100m Run
B: 10 Russian Twists+10 Mt Climbers
(x5 min)
Thursday
PSC
First, for Structure.
8 Sandbag Squats
80m Heavy Farmers Carry
Complete a round every 4’ for 20’
(x5)
—
Then, For Conditioning
3/s 1-Arm LM Thruster
6 Low Planks Hip Drops
6 Burpee Lateral Plate Hops
1 Ladder Drill
150m Run
(x11’)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 1 Pull Complex @ 50%
—
Then:
5 x 1 (1+2) Power Clean/Snatch + Clean/Snatch @ 60-80%
—
Then, for strength:
4 x 4 Overhead Squats @ 70-85%
MUSCLE: 5:30p
5×13 Sandbag Squats
4×5 Deadlifts
3×9/s Bulgarian Split Squat
SHRED: 6pm
14-12-10-8-6-4-2
Bench Hop Overs
DB Snatches
Skater Burpees
DB Pullover Twists
KB Lunge Pass Throughs
—
Then, Until Last Person Finishes
10 High Knees
10 Mountain Climbers
10 Push-Ups
Friday
PSC
First, for Structure.
8 Pull Ups
5 Jump Overs
Max Invasive Hollow Hold
Complete a round every 4’ for 16’
—
Then, For Conditioning
w/a friend.
A: 100m Run
B: 10 RKB Swings + Plank w/hollow body
(x5’)
—Rest 1’—
A: 200m Run
B: 20 RKB Swings + Hollow Hold
(x6’)
—Rest 1’—
A: 300m Run
B: 30 RKB Swings + Hollow Rocks
(x7’)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
First, for 6’
10 High Knees
5 BW Squats
5 V-Ups
—
Partner Workout
Then, 2×8’ Circuits / 90” Rest
A: 3/s Humblers
B: Max Plyo Skaters
(x2)
–150m Run–
A: 12 Wall Balls
B: Max Renegade Rows
(x2)
–150m Run–
A: 8/s OH Curtsy Lunge
B: Max Spidermen
–150m Run–
—
Then, w/ Partner:
100 Total Burpees
Saturday
PSC
Plate Russian Twists
RKB Swings
Plyo Skaters
Chin Ups
150m Run
Finisher
w/a partner
30″ Alternating Weighted Low Planks
(x5′)
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