This Week

Make sure to check out the following monthly specialty classes and courses that we have this week. For this Sunday, we have our Overhead Clinic with Coach Julianne. There will be an adapted Sunday schedule, so make sure to check closely on that day if you plan on attending any of our Sunday offerings.

P360 Primal w/ Coach Dave – Tomorrow, 5:30pm @ Model Yacht Pond

P360 Academy: Overhead Positioning w/ Coach Julianne
Sunday. May 14th – 10 am @ CP

The overhead position is critical for all successful athletes to develop, and one of the most difficult positions to obtain. Many movements we perform in the gym ultimately require that we be proficient and mobile enough to handle weight over our heads. Sunday, May 14th, Coach Julianne will take athletes through positioning cues, mobility drills and awareness to better achieve healthy shoulder function and strong overhead positioning. To pre-register, email Dave@Perform-360.com.

(Open Gym will be at PB on Sunday.)

Monday

P360 Primal will meet at 5:30 pm with Coach Dave at Model Yacht Pond.

DAILY CHALLENGE

First, for Strength.
4×5 Hang Snatch @ 50-75%
20”/s Low Side Plank
(x4)

Then, for Conditioning.
5/s ½ Kneeling Landmine Press
5 MB Slams
8/s Lawnmower Row
6 V-Ups
150m Run
(x15 Min)
Intensity: Moderate

Alternative Tier 2 for Time: “Mr. Green”
200m Row
5 Burpees
200m Run
(x5)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatch 5/s DB Muscle Snatch

Advanced Development:
Hang Snatch 4×3 Hang Snatch or 4×1 Snatch

SPECIALTY CLASSES

SHRED: 12p, 6:30p

3×8’ Density Circuits
A / B / C Coach’s Call Rope Movement
3/s Goblet Curtsy Lunge
5 Jump Overs
20 High Knees
6 DB Thrusters
100m Row Sprint

To Finish w/ a Partner:
100 – 200 – 300m Pyramid

Tuesday

Mr. Green (PB)

  1. Terence Higgins, 10:49
  2. James Cross, 11:37
  3. Chris Lynch, 13:22
  4. Dave Brager, 13:39
  5. Dan Harizal, 14:02
  1. Allison Bradford, 13:22
  2. Kelsey O’Brien, 14:07
  3. Gina Burgess, 14:59
  4. Leah Kay, 15:36
  5. Brenna Bulach, 15:43

Mr. Green (CP)

  1. Noah Cosby, 9:40
  2. Brogan Graham, 10:00
  3. Mike Travis, 10:15
  4. John Blackburn, 10:16
  5. Than Merrill, 10:17
  1. Viv Booth, 11:12
  2. Brenna Bandy, 11:55
  3. Bri Cherry, 11:56
  4. Ashley Francis, 12:04
  5. Jeanette Williams, 12:10
    Kerri Voris, 12:10

DAILY CHALLENGE

First, in a Circuit.
6 Hang Power Cleans @ 50%
6 Goblet Squats
(x2)
150m Run
8 Hell Trots
200m Row
30 RKB Swings
100m Run
(x25 Min)
Intensity: Moderate
—-
Then, to Finish.
TGU Practice
(x10 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans Hang Muscle Cleans
RKB Swings Banded Pull Throughs

Advanced Development:
N/A

SPECIALTY CLASSES

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

First, for 10 Minutes.
5 Goblet Squats
5 V-Ups
5 Push-Ups
5 Bicycle Crunches

Then, for 16 Minutes
200m Row
6 Hell Trots
150m Run
6 Burpees

Then, for 8 Minutes w/ a Partner
A: 100m Run
B: Plank

MUSCLE: 6p

First,
6 Bench Press
6 Pendlay Rows
3’ Rest
(x4)

Second,
8/S 1-Arm KB Press
8 Chin-Ups
Rest 90”
(x3)

Last,
Giant Sets
45 Barbell Curls
45 DB Side Raises
45 Lying DB Tricep Ext.

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
4×5 Deadlift @ 50-75%
10 DB Side Raises

Then, for Conditioning.
6 Wall Balls
8 Supine Row
5/s RDL
8 Ring Dips
100m Run
Intensity: Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → **Optional Phase 1 Swing Test**
Deadlifts → 10 KB Hinge Taps
RDL → Body Weight Only
Ring Dips → Push-Ups

Advanced Development:
Deadlift 4×4 @ 80%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 BTN Press @ 50%

Main Movement:
5 x 2 BTN Jerk @ 50-75%

Strength:
3 sets max HSPUs (or equivalent progression work)

SHRED: 12 pm

Every 2 Minutes.
Rotate between A superset and B superset every two minutes. 10 total rounds.
A1: 5 Goblet Squat Cleans
A2: 200m Run

B1: 5/s DB Snatch
B2: 8/s Plyo Skaters
(x10)

To Finish:
Bridge Run

KETTLEBELL CORE: 5:30p

One Time Through.
10 KB War Trots
20 OH Swings
30 Push Press
Run 200m
40 Wrestler Rows
50 KB Side Lunges
40 Plank Pull Throughs
Run 300m
30 Goblet Squats
20 Snatches
10 KB Burpee Suitcase Deadlifts
Run 400m

Optional Finisher:
30 OH Flutter Kicks
15/s Side Plank Drops
6 V-Ups
(x3)

Thursday

DAILY CHALLENGE

12-10-8-6-4-2
DB Piston Bench Press
30” Weighted Plank
Chin-Ups
100m Row/Run Sprint
Intensity: Low

Then, for 7 Minutes.
6 OH KB Swings
15 Mountain Climbers
5 BW Lunges
Intensity: Max

PROGRAM DEVIATIONS

Phase 1 Progressions:
Chin-Ups Ring Rows
OH KB Swings RKB Swings

Advanced Development:
Alternate Workout → 2 Tier
“Mr. Pink”
50/30 Pull-Ups
200m Run at each break

Optional Hypertrophy Finisher:
8 DB Bench Press
20” Plank
8/s DB Bench Rows
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 BTN Press @ 50%

Main Movement:
5 x 2 BTN Jerk @ 50-75%

Strength:
3 sets max HSPUs (or equivalent progression work)

MUSCLE: 5:30p

First,
6 Strict Press
6 Pull-Ups
Rest 3
(x4)

Then,
8/S  1-Arm KB Bench Press
8/S  1-Arm Sumo Stance DB Rows
90” rest
(x3)

Last,
12 Barbell Curls
30” rest
12 Banded Press-Downs
30” rest
12 DB Bench Flys
30” rest
(x3)

SHRED: 6pm

Every 2 Minutes.
Rotate between A superset and B superset every two minutes. 10 total rounds.
A1: 5 Goblet Squat Cleans
A2: 200m Run

B1: 5/s DB Snatch
B2: 8/s Plyo Skaters
(x10)

To Finish:
Bridge Run

Friday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
HSPU Progressions

Then, for Conditioning.
2 Mile Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1  Hang Muscle Clean
Tier 2 → 1 Mile Run

Advanced Development:
Back Squat 2 Back Squat @ 85% + Bonus Set AMRAP @ 60%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 10 Minutes.
5 Goblet Squats
5 V-Ups
5 Push-Ups
5 Bicycle Crunches

Then, for 16 Minutes
200m Row
6 Hell Trots
150m Run
6 Burpees

Then, for 8 Minutes w/ a Partner
A: 100m Run
B: Plank

Saturday

10 Barbell Row
6 Ab Roll-Outs
10 Goblet Squats
5 MB Slams
10 DB Strict Press
20m Walking Lunges
150m Run
(x20 Min)

Finisher:
3x300m Row Relay

OPEN GYM: 9a – 12p @ PB

Sunday

Please make sure to play close attention to the schedule below.

P360 Academy: Overhead Positioning w/ Coach Julianne
Sunday. May 14th – 10 am @ CP

The overhead position is critical for all successful athletes to develop, and one of the most difficult positions to obtain. Many movements we perform in the gym ultimately require that we be proficient and mobile enough to handle weight over our heads. Sunday, May 14th, Coach Julianne will take athletes through positioning cues, mobility drills and awareness to better achieve healthy shoulder function and strong overhead positioning. To pre-register, email Dave@Perform-360.com.

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Pacific Beach 

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