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)
- Joe Scharnweber, 5:55
- Anthony Harris, 6:05
- Mark Niznik, 6:05
- Rich Michal, 6:06
- Matt Mandel, 6:07
- Viv Booth, 6:28
- Megan Veloza, 6:57
- Keri Voris, 6:59
- Mindy Mondoux, 7:11
- Rachael Hess, 7:19
Biathlon (PB)
- Sam Eistenstein, 6:05
- Noah Cosby, 6:06
- John Blackburn, 6:16
- Ben Romig, 6:19
- Chris Lynch, 6:22
- Brenna Bandy, 6:40
- Bri Cherry, 7:01
- Gina Burgess, 7:08
- 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
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