This Week

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.

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

WED: Unilateral Training 101PSC

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

TUES: Jerk Academy - This Sunday

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

Saturday 12.30.18

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

SAT: Injury Prevention Tip #1

PSC

10:1
DB Thrusters
Plate Russian Twists
RKB Swings
Plyo Skaters
Chin Ups
150m Run

Finisher
w/a partner
30″ Alternating Weighted Low Planks
(x5′)

Open Gym 9am @ PB

Sunday

Yoga will be at 9am @CP
Open Gym/Phase 1 Testing 10a-12p @CP

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