This Week

A new month is upon us and in April we will be focusing on the following each day in DCs.
DAY
FOCUS
MONDAY
Circuits
TUESDAY Deadlifts
WEDNESDAY Circuits
THURSDAY Back Squats
FRIDAY Cleans

 

April Calendar!

Sunday Community Workouts: This Sunday (4/9), 4/23

We’re really excited about our NEW Sunday classes available to members that do not count against membership!

That’s right.

Every other Sunday for the foreseeable future, we will be running9am FREE Community Workouts. This is a great opportunity to get in a Sunday workout if you’ve always wanted to have more weekend options, and it’s also a great opportunity to bring a friend who wants a no-hassle way of trying the gym. This class will not count against whatever membership plan you are on.

Programming will reflect typical Saturday class formatting. Come on in and sweat and of course, spread the word!

P360 Academy: KB Swing Clinic w/ Coach Dave

There is no single movement that we perform in greater frequency at Performance360 than the kettlebell swing. Performing it inefficiently is leaving results on the table. Dial in your swing with us during this clinic and get more out of your workouts, healthier movement and a better, stronger backside.

These will be capped so make sure to register on your P360 App.

KETTLEBELL SWING CLINIC w/ Coach Dave
SUNDAY, APRIL 30th
9a – 10:30a
Free for Members, $30 Drop In
Capacity: 30

What is P360 Academy?
P360 Academy is a monthly focus on a single movement or skill. 60-90 minutes in duration, they will apply hyper focus on improving a certain area and the topic and coach will always be diverse.

Think of this as an “extended class”, 60 – 120 minutes in duration. Most will be free to members (some will not), all will be cost for drop in non members.

Monday

**P360 Primal will be meeting at 5:30p at Tourmaline Beach. 

DAILY CHALLENGE

Complete entire workout as fast as possible.
20 RKB Swing
100m Run
20 Goblet Squat
100m Run
20 OH KB Swing
100m Run
20 Goblet Reverse Lunge
100m Run
(x2)

8/4 Pull-Ups
5 Burpees
(x3)
Intensity: Max

For Time:
(62#/44#)

PROGRAM DEVIATIONS

Phase 1 Progressions:
OH KB Swings  20 DB Push Press

Advanced Development:
Pull-Ups  → No Bands

SPECIALTY CLASSES

PRIMAL: 5:30p @ Tourmaline Beach

Workout explained upon arrival.

SHRED: 12p, 6:30p

4×8’

A:
4/s Goblet Reverse Lunge
10 Banded High Plank Kickout
100m Row Sprint

B:
6 DB Thrusters
8/s Bicycle Crunches
12 Over the DB Hops

C:
5 Burpee Pull-Ups
5 Squat Jumps
100m Run

D:
10 Bus Drivers
20” Reverse Plank
3/s DB Curtsy Lunge to Strict Press
150m Row

Tuesday

Our apologies to the 6a PB group who went for time in the workout. We had a staff miscommunication on the workout and it omitted a movement from the circuit. Our bad, guys. We’re very sorry about that.

Men’s CP

  1. Joe White, 13:16
  2. Matt Mandel, 13:21
  3. Mark Niznik, 13:25
  4. Mike Travis, 14:37
  5. Erik Stephenson, 15:42

Women’s CP

  1. Brie Hancy, 15:27
  2. Julianne Russell, 16:21
  3. MJ Kafkas, 17:31
  4. Corinne Ingham, 17:36
  5. Natalie Leroux-Lindsay, 17:54

Men’s PB

  1. Noah Cosby, 11:30
  2. Brian Oberlay, 13:40
  3. John Blackburn, 13:55
  4. Chris Lynch, 13:55
  5. Derek Scott, 14:45

Women’s PB

  1. Nicole Choi, 15:05
  2. Brenna Bulach, 15:30

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @ 50-75%
6/s 1-Arm KB Jerk
(x4)

Then, for Conditioning.
6 Push Jerk
10 Lateral Bar Hops
10 BW Squats
3 Push Jerk
150m Row
(x15 Min)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts  12 Hinge Taps
KB Push Jerks 8 Push-Ups
Optional Phase 1 Swing Test in Phase 1

Advanced Development:
Deadlifts → 4 x 3 @ 80%

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for 5’
5 Light Goblet Squat
5 Sit-Ups
5 Push-Ups

Then, for 24’
Coach’s Call Rope Movement
5 Landmine Squat + 5 Landmine Deadlift
5 BW Lunge + 5 Mountain Climbers (x5)
5/s DB Piston OH Press
10/s Monster Walks
100m Run

5’ Team Finisher

MUSCLE: 6p

First,
5  Strict Press
rest 3′
(x4)

Then,
A:
6 DB Floor Press(Heavy)
10 DB Bench Flys
rest 2′
(x3)

B:
3-Way Landmine Shoulder Shocker
(x2)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

30 Minute. AMRAP
10/5 Chin-Ups
10 “Box” Jumps
10/5 Push-Ups
10 RKB Swings
10 Sit-Ups
300m Run
Intensity: High

Track Rounds If:
Full, chest to floor push-ups.
Bandless chin-ups
Swing weight is 53#/35#

PROGRAM DEVIATIONS

Phase 1 Progressions:
Box Jumps  
Squat Jumps

Advanced Development:
N/A

SPECIALTY CLASSES

SHRED: 12 pm

Every 3 Minutes, for 36 Minutes.

A: 400m Row
B: 5/s Light DB Snatch + 2/s Half Burpees (x5)
C: 5/s H2H Swings + 20 High Knees + 5 MB Slams (x6)
D: 5 Pull-Ups + 20 Mountain Climbers + 5/s Ren Row (x5)

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Push Jerks @ 30-50%

Main Movement:
5 x 2+1 Clean & Power Jerk

Strength:
3 x 3 Clean Pulls @ 80-110%

KETTLEBELL CORE: 5:30p

6/s Snatch or Swing
6 Walking Rack Lunge
6 Chin Ups
6 Walking Rack Lunge
(x10 Min)

5 DB Man Makers
Run 40m w/MB
10/s MB Side Toss
Run 40m w/MB
(x10 Min)

Finisher as a group:
20:10
Bicycles
Hollow Hold
High Plank Kick Outs
Plank
(x4)

Thursday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
8/s Leaning DB Rows
(x4)

Then, for Conditioning.
5 Hang Power Snatch
12:2 Over the Bar Lateral Hops
12:2 BW Squats
100m Run Every Other
(x6)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 **Optional Phase 1 Squat Test **, or Goblet Squats for Back Squats
Hang Power Snatch → DB Muscle Snatch

Advanced Development:
Back Squat  4×3 @ 80% 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Push Jerks @ 30-50%

Main Movement:
5 x 2+1 Clean & Power Jerk

Strength:
3 x 3 Clean Pulls @ 80-110%

MUSCLE: 5:30p

First,
4 Pronated Grip Barbell Rows
4 Supine Grip Barbell Rows
rest 3′
(x4)
—–
Then,
4 Pull-Ups
4 Chin-Ups
rest 2′
(x3)
—-
Last,
8 Barbell Curls
rest 1′
8 KB Curls
rest 2′
(x2)

SHRED: 6pm

Every 3 Minutes, for 36 Minutes.

A: 400m Row
B: 5/s Light DB Snatch + 2/s Half Burpees (x3)
C: 5/s H2H Swings + 20 High Knees + 5 MB Slams (x3)
D: 5 Pull-Ups + 20 Mountain Climbers + 5/s Ren Row (x3)

Friday

DAILY CHALLENGE

First, in a 12’ EMOM
2 Hang Power Cleans @ 50-75%
—-
Then, for Conditioning.
5/s ½ Kneeling Landmine Press
20”/s High Side Plank
10 Skier Swings
80m Farmer Walk
(x25 Min)
Intensity: Low to Moderate

Alternate Tier 2 for Time: “Biathlon”
800m Row
800m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1  Hang Muscle Clean
High Side Plank  Low Side Plank

Advanced Development:
Tier 1 1 Power Clean @ 75%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 5’
5 Light Goblet Squat
5 Sit-Ups
5 Push-Ups

Then, for 24’
Coach’s Call Rope Movement
5 Landmine Squat + 5 Landmine Deadlift
5 BW Lunge + 5 Mountain Climbers (x5)
5/s DB Piston OH Press
10/s Monster Walks
100m Run

5’ Team Finisher

Saturday

**Just a reminder we have our bi-monthly Sunday Community Workout tomorrow, 9a at Pacific Beach. Come alone or bring a friend. It’s free for all. 

First, a 10 Min Partner EMOM
Odd:  3/s DB snatch
Even: 8 RKB Swings + 5 push-ups
—–
Then, for 15 Min
5 MB Slams
12 V Ups
10 Ring Dips
12 Goblet Squats
150m Row

Partner Finisher
A: 300m run
B:  plank
(x3)

OPEN GYM: 9a – 12p @ PB

Sunday

Free Community Workout: 9a @ PB

First, for 5 Minutes.
5 RKB Swings
5 Push-Ups
5 Sit-Ups
—-
Then, for 20 Minutes.
5/s KB Step-Ups
10 Floor Wipers
8 Plate GTO
8 DB Curl and Press
5 MB Slams
150m Row
—-
Optional Extra Credit w/ a Partner:
A: 200m Run
B: Rest
(x3)

*Workout subject to change.

Enter tracking into the Whiteboard App

Vinyasa Yoga: No Yoga

Open Gym: 10a – 12p @ CP

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