This Week

*There will be our second May Free Sunday Community Workout this weekend. 9 am at P360 Pacific Beach. You know the drill. Come alone. Bring a friend. Tell a friend. Tell two friends. Whatever floats your boat.

*We released Episode 17 of the Performance360 Podcast where we answer a long list of member questions. This was a fun one to record as we got to a lot of great information. Unfortunately, we don’t think we were able to crack the mystery of Pritz’s handsomeness.

*What is Tempo Work? What does “3131” mean? Tempo work is a prescribed amount of time performed on each phase of the movement. It is to stress the eccentric portion of the movement (where we lower), in order to build strength and movement pattern. It removes momentum from all movement and ensures that we don’t overdevelop our stronger muscles and under develop our weaker muscles.

Monday

DAILY CHALLENGE

First, for Strength.
5 Hang Snatch @ 50-75%
3/s 3131 Tempo RDL
(x4)
—
Then, for Conditioning.
w/ a Partner.
A: 150m Run
B: H2H Swings / Goblet Split Squats
(x12 Min)
Intensity: High
—
Optional Finisher:
A: Max Mountain Climbers
B: OH Plate Hold

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

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatch → 5/s DB Muscle Snatch
Tier 2 → Optional Phase 1 Row Test
Hand to Hand Swings → RKB Swings

Advanced Development:
Hang Snatch → 4×2 Snatch @ 80%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

Teams of 3.
A: 200m Run/300m Row Rotation
B: 3 Burpee Pull-Ups + 5/s Russian Twists
C: 3/s Curtsy Lunge to Press + 6 V-Ups
D: 5 Bench Jump Overs + 6 Banded High Plank Kickouts
(x25 Minutes)
—
To Finish.
8×20”/10”
Odd: BW Squats
Even: Flutter Kicks

Tuesday

Biathlon (CP)

  1. Joe Scharnweber, 5:55
  2. Anthony Harris, 6:05
  3. Mark Niznik, 6:05
  4. Rich Michal, 6:06
  5. Matt Mandel, 6:07
  1. Viv Booth, 6:28
  2. Megan Veloza, 6:57
  3. Keri Voris, 6:59
  4. Mindy Mondoux, 7:11
  5. Rachael Hess, 7:19

Biathlon (PB)

  1. Sam Eistenstein, 6:05
  2. Noah Cosby, 6:06
  3. John Blackburn, 6:16
  4. Ben Romig, 6:19
  5. Chris Lynch, 6:22
  1. Brenna Bandy, 6:40
  2. Bri Cherry, 7:01
  3. Gina Burgess, 7:08
  4. Kelsey Conklin, 8:28

DAILY CHALLENGE

First, in a Circuit.
800m Run
Then,
6/s KB Archer Rows
6/s Goblet Curtsy Lunge
6 Pull-Ups
6/s High Plank DB Pull Through
6 Ring Dips
(x20 Minutes)
Then,
800m Run
Intensity: Low to Moderate
—
Optional Finisher:
TGU Practice

PROGRAM DEVIATIONS

Phase 1 Progressions:
800m Run → 500m Run
Ring Dips → Push-Ups

Advanced Development:
First 800m Run for Time

SPECIALTY CLASSES

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

First, for 5 Minutes.
7 RKB Swings
5 Over-the-Bell Hops
4 Push-Ups
—
Then, 10:1 (Total Reps)
BB Squat to Reverse Lunge
Floor Wipers
Split Squat Curl & Press
1-Arm Half Burpees
150m Run

MUSCLE: 6p

First,
5 Strict Press
5 Pull-Ups
Rest 3’
(x4)
—
Then,
7 DB Floor Press
7/S DB Bench Rows
90” rest
(x3)
—
Last,
21’s Barbell Curls
60” Rest
12 DB Side Raises
60” Rest
45” Heavy Farmers Hold
60” Rest
(x2)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
5 Deadlift @ 50-75%
5/s Piston DB Floor Press
(x4)
—
Then, 10’ Partner EMOM
5 Push Jerk @ 40%
4 Goblet Rev. Lunges
1 Burpee
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → **Optional Phase 1 Swing Test**
Deadlifts → 10 KB Hinge Taps
Push Jerk → DB Strict Press

Advanced Development:
Deadlift → 4×2 @ 80-90%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 Snatch-Grip BTN Strict Press @ 50%
—
Main Movement:
8 x 1 BTN Jerk + 2 OHS @ 50-75%
—
Strength:
3 sets max Handstand Hold

SHRED: 12 pm

4×30”/15” at each station. Rest ~45” between stations. Rest 3’ Between Rounds. Perform 2 Total Rounds.

A: Row Sprint
B: Floor to Feet Curl to Press
C: MB Roll-Outs
D: Divebomber Push-Ups
E: Bridge Pull-Overs 

KETTLEBELL CORE: 5:30p

10 KB Seesaw Press
5/s SLRDL
10 KB Seesaw Row
25 Around The World
(x14 Min)

3 Pause Pull Ups
6/s Rev Lunge to Lunge Jump
10 Flying Plank > 10 Plank Jacks > 10 Mtn Climbers
20m/s Single Arm DB Farmers Walk
100m Run
(x14 Min)

30:10 
Hindu Squats
Hollow Hold
(x4)

Thursday

DAILY CHALLENGE

3×8’ Density Circuits

A.
5 HPC @ 50%
20 Mountain Climbers
5/s Renegade Row
100m Row

B.
10 RKB Swings
10 Floor Wipers
5 Chin-Ups
100m Run

C.
5 HPC @ 50%
20 Mountain Climbers
5/s Renegade Rows
100m Row
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans → Hang Muscle Cleans

Advanced Development:
N/A

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Snatch-Grip BTN Strict Press @ 50%
—
Main Movement:
8 x 1 BTN Jerk + 2 OHS @ 50-75%
—
Strength:
3 sets max Handstand Hold

MUSCLE: 5:30p

First,
5 Bench Press
5 Pendlay Rows
3’ Rest
(x4)
—
Second,
7/S Landmine Press
7 Chin-Ups
Rest 90”
(x3)
—
Last,
Giant Sets
40 KB Curls
40 DB Side Raises
40 Barbell Skull Crushers

SHRED: 6pm

4×30”/15” at each station. Rest ~45” between stations. Rest 3’ Between Rounds. Perform 2 Total Rounds.

A: Row Sprint
B: Floor to Feet Curl to Press
C: MB Roll-Outs
D: Divebomber Push-Ups
E: Bridge Pull-Overs 

Friday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
8/s Bench Leaning DB Rows
(x4)
—
Then, for Conditioning.
8 BTN Press
5/s Rotated MB Slams
5/s Renegade Side Raise
3 3131 Tempo Chin-Ups
50m Side Shuffle → 50m Backpedal
(x20 Minutes)
Intensity: Low

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → Optional Phase 1 Goblet Squat Test
Back Squat → Goblet Squats
BTN Press → DB Press in External Rotation
Renegade Side Raise → Standing Side Raise 

Advanced Development:
Back Squat →  4 Sets, 3x 3131 Tempo Squats 

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 5 Minutes.
7 RKB Swings
5 Over-the-Bell Hops
4 Push-Ups
—
Then, 10:1 (Total Reps)
BB Squat to Reverse Lunge
Floor Wipers
Split Squat Curl & Press
1-Arm Half Burpees
150m Run

Saturday

15 Min:
200m row
10 KB Squat Clean
10 Push-Ups
10 Burpee Pull Ups
10/s DB Snatch
–2 min rest–
15 Min:
7 + 7+7 Barbell Curls
80m Sled Drag
300m Run
30 Russian Twists
20 OH Swings 

OPEN GYM: 9a – 12p @ PB

Sunday

Free Community Workout: 9a @ Pacific Beach

With a Partner. Deck of Cards. Each person performs the A & the B movement, then you pick a new card.

A – 3:

  • A: 200m Row
  • B: Plank

4 – 6:

  • A: 100m Run
  • B: DB Curl & Press

7 – 9:

  • A: 25 Rope Jumping Jacks
  • B: Burpees

10 – K:

  • A: 6 Hell Trots
  • B: Sit-Ups

JOKER:

  • Both perform 500m Run

(x25 Minutes)
—-
Then, Class Finisher.

Everyone does 200 Jumping Jacks. When you are done, you plank. Hold until the last person is done.

Vinyasa Yoga: No Yoga

Open Gym: 10a – 12p @ Crown Point

Enter tracking into the Whiteboard App