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

WED: You're Wielding a Double Edged Sword

PSC

First, for Strength.
5 Front Squats @60-80%
8/s DB Kneeling Bench Rows
Perform a set every 4’ for 20’
(x5)

Then, For Conditioning
8 Goblet Rev. Lunges
8 Rotational MB Slams
8 Hollow Rocks
8 RKB Speed Swings
150m Run
(x12’)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

4×6’ EMOMs
A.
EVEN: 8 Burpees
ODD: 4/s DB Snatches
B.
EVEN: 10 Heavy KB Swings
ODD: 10 Plyo Lunge Jumps
C.
EVEN: 7 DB Thruster
ODD: 10/s Bicycle Crunches
D.
EVEN: 8 MB Slams
ODD: 20 Mountain Climbers

8’ Finisher in Teams of 3
1. 200m Run
2. Max Around the Worlds
3. Max Push-Up + Renegade Row L/R

Tuesday

Performance360 Gym Pacific Beach Ocean BeachPSC

First, for Structure.
1 Rope Pull + Return Reverse Sled Drag
8/s Open Palm KB Press
8/s Non Alt Lunge Jumps
Get 5 Rounds in 25’ Running Clock.

Then, For PPB Lactate Threshold 3
*Record Total Time
400m Run
Rest 3’
(x3)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 6’ AMRAP
6 OH RKB Swings
5/s Lateral KB Hops
7/s KB Around the Worlds

Then, for 20’
3/s LM Reverse Lunge
10 High Plank Kickouts + 10 Mtn Climbers (x2)
3/s Humblers
1 Ladder Drill
8 Wall Balls
200m Row

Finsher:
KOTH or Bridge Run

MUSCLE: 6p

First,
10  Barbell Bench Press
10  Barbell Rows
(x4)

Second,
12 Chin Ups
12 DB Press in Ext Rotation
(x3)

Last,
15  KB Curls
15  DB Side Raises
15  Skull Crushers
(x3)

Wednesday

MON: Sweep the Shed

Restorative Yoga
8 pm – CP

PSC

First. For Strength.
5 Push Jerks @ 60-80%
3/s Eccentric Lateral Goblet Step Downs
Every 4′ for 16′
(x4)

Then. For Conditioning.
20-16-12-8-4
DB Snatches
Pendulum Swings
OH Plate Curtsy Lunges
Sprinter Crunches
60m Farmer’s Walk

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.

First:
3 x 5 Pulls @ 60, 70, 80%

Then:
5 x 1 (2+1) Power Clean/Snatch + Clean/Snatch @ 60-80%

Then, for strength:
3 x 5 Overhead Squats @ 70%

SHRED: 12 pm

Partner Workout*
3×8’ Circuits / 2’ Rest
A: 20 Goblet Squats
B: Max Burpees
(x2)
–150m Run–
A: 20 RKB Swings
B: Max Spiderman
(x2)
–150m Run–
A: 20 Plate Hops Overs
B: Max Renegade Rows
(x2)
–150m Run–
Then,
5’ Ab Finisher
5 DB Weighted Sit Ups
5/s DB Russian Twists
5/s DB Pull Throughs

KETTLEBELL CORE: 5:30p

15 min EMOM
A:  5 Double KB FTF Clean>Push Jerk
B:  5 Upside Down KB Kneel to Stand
C:  20” MB High Plank

A:

4  Halo>Rev Lunge L/R
8/s Hip Drops
3  10 High Knees+1 Half Burpee
100m Run
(x10′)

B:
8  Figure 8’s+ Squat
4/s DB Half TGU
8/s Spidermen
50m Back Pedal
(x10′)

Thursday

TUES: "Bury Me in My White Belt"

PSC

First, For Time.
1 Mile Run @CP
KOTH @PB.

Then, for Structure.
30m Sandbag Lunge
3/s KB Halo
10 DB Piston Bench
10-15” Banded Hollow Hold
Complete 5 Rounds in 25 Minutes.

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

5×10 Sandbag Squats
4×6 Deadlifts
3×10/s Bulgarian Split Squat

SHRED: 6pm

Partner Workout*
3×8’ Circuits / 2’ Rest
A: 20 Goblet Squats
B: Max Burpees
(x2)
–150m Run–
A: 20 RKB Swings
B: Max Spiderman
(x2)
–150m Run–
A: 20 Plate Hops Overs
B: Max Renegade Rows
(x2)
–150m Run–
Then,
5’ Ab Finisher
5 DB Weighted Sit Ups
5/s DB Russian Twists
5/s DB Pull Throughs

Friday

WED: Today is Body Weight, Deal With It

PSC

First, 8′ EMOM
1/s DB Snatch + 3/s Shoulder Taps + 10 High Knees

Then, complete the following PPB.
SE 3: 5′ Max Pull-ups
—Rest 3’—
Then. For Conditioning
10 Rope Slams
x
10 Lateral Hops
5 Push Ups
200m Run
x
5/s KB Pass Throughs
100m Row Sprint
x
(16’)
*”X” indicates 30″ Rest

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 6’ AMRAP
6 OH RKB Swings
5/s Lateral KB Hops
7/s KB Around the Worlds

Then, for 20’
3/s LM Reverse Lunge
10 High Plank Kickouts + 10 Mtn Climbers (x2)
3/s Humblers
1 Ladder Drill
8 Wall Balls
200m Row

Finsher:
KOTH or Bridge Run

Saturday

PSC

3×7′ Density Circuits w/ 2′ Rest Between
6 Goblet Squats
6 MB Slams
20 Russian Twists
6 American Sit-Ups
20 Mtn. Climbers

Finisher
3x200m Row w/ A Partner

Open Gym 9am @ PB

Sunday

Yoga will be at 8am @CP
Open Gym/Phase 1 Testing 10a-12p @CP

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