June

*June Programming – June will be a hybrid month featuring two structured, consistent lifts combined with varied movements and days to get in an added level of diversity into the training this month.

DAY
FOCUS
MONDAY
Varied
TUESDAYFront Squat
WEDNESDAYVaried
THURSDAYJerks
FRIDAYVaried

*June P360 Academy: RowingSunday, June 18th at 9am @ Performance360 Pacific Beach, competitive NCAA rower and P360 Rowing Coach, Viv, will be instructing better efficiency on the form of “cardio” we perform most frequently at the gym. Learn better technique to get more out of your workouts, faster times, and better results. This Academy will be strictly capped at 24 athletes.

Monday

DAILY CHALLENGE

First, for Muscle and Power.
10 Barbell Rows
4 Box Jumps
(x5)

Then, for Conditioning.
5 Hang Power Snatch @ 50%
5 OTB Lateral Hops
100m Run
(x11 Min)
Intensity: Moderate to High

To Finish,
100m Row
100m Run
(x5 Min)
Intensity: Max

PROGRAM DEVIATIONS

Phase 1 Progressions:
Box Jumps Squat Jumps
Hang Power Snatch 5/s DB Muscle Snatch
Finisher Do Not Perform

Advanced Development:
Box Jumps →  No Approach

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 25 Minutes.
5/s Bulgarian Pass Throughs
3/s Landmine Roll-Outs
12 Ring Rows
4/s Rotated MB Slam
10/s 1-Arm Mountain Climbers
100m Run

Then, 7’ Partner Finisher
A: 5 DB Suitcase Complex
B: Alternating Side Plank

Tuesday

DAILY CHALLENGE

First, for Strength.
6 Front Squats @ 50-70%
5/s KB Lawnmower Dead Stop Rows
(x4)

Then, for Muscle Endurance & Stability.
3/s KB Windmills
10” Hollow Hold (x2)
6 Ring Dips
80m Farmer Walk
(x20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 Optional Phase 1 Squat Test
Front Squats 8 Goblet Squats
Ring Dips Push-Ups

Advanced Development:
N/A

SPECIALTY CLASSES

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

25-20-15-10-5
Rope Slams
KB Around the World
Plate Loaded Glute Bridges
DB Muscle Snatch
200m Run

MUSCLE: 6p

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

Second,
8 Barbell Strict Press
8 Chin Ups
Rest 90”
(x3)

Last,
Giant Sets
12 Barbell Curls
30” rest
12 DB Side Raises
30” rest
12 Triceps Banded Press Downs
30” rest
(x3)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

Perform 6 Rounds of 3’ Work / 2’ Recovery.

ODD:
5 RKB Swings
5 Push-Ups
5 Frog Kicks

EVEN:
4 Hang Power Cleans @ 40%
100m Row

Intensity: Max

Finisher:
½ Bridge Run @ CP
½ KOTH @ PB

PROGRAM DEVIATIONS

Phase 1 Progressions:
RKB Swings → Goblet Reverse Lunges
Hang Power Cleans → DB Curl & Press
100m Run → 100m Row

Advanced Development:
RKB Swings →  Go Heavy!

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 Muscle Snatch @ 60%

Main Movement:
6 x 3 Power Snatch @ 75-90%

Strength:
3 x 8 High Bar Back Squats @ 70%

SHRED: 12 pm

10:1 Total Reps
100m Row
Landmine OH Knee Ups
Bicycle Crunches
Plyo Skaters
Renegade Row
Wall Balls
100m Run

KETTLEBELL CORE: 5:30p

10:1
Goblet Lunges
Shoulder to Overhead
V-Ups
Chin Ups
OH Swings
100m Run

Optional Finisher:
50 Bicycles
12/s Side Plank w/ Leg Lift
12 Plank Reach
(x3-5)

Thursday

DAILY CHALLENGE

First, for Strength.
5 Push Press @ 50- 75%
20”/sd High Side Plank
(x4)
—-
Then, for Conditioning.
5/s Banded Step-Ups
10 Ring Rows
3/s Sword Snatches
5 Roll-Outs
200m Run Every Other Round
(x20 Minutes)
Intensity: Low to Moderate

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

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Press BTN Press, or, DB Press in External Rotation
Tier 2 Optional Phase 1 Row Test
Roll-Outs 20″ Plank

Advanced Development:
Push Jerk → 
Split Jerk @ 50-75%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Muscle Snatch @ 60%

Main Movement:
6 x 3 Power Snatch @ 75-90%

Strength:
3 x 8 High Bar Back Squats @ 70%

MUSCLE: 5:30p

4×6 Back Squats @80%
4×6 Deadlifts @80%
3×8 Standing Calf Raises

SHRED: 6pm

10:1 Total Reps
100m Row
Landmine OH Knee Ups
Bicycle Crunches
Plyo Skaters
Renegade Row
Wall Balls
100m Run

Friday

Mr. Green (CP)

  1. Dean McArdle, 10:07
  2. Justin Nancy, 10:26
  3. Than Merrill, 10:28
  4. Chris Boyd, 11:25
  5. Agustin Cmet, 11:50

 

  1. Kerri Voris, 12:05
  2. Corinne Ingham, 12:24
  3. Bri Cherry, 12:50
  4. Irisz Katona, 12:53
  5. Taylor Pass, 13:00

 

Mr. Green (PB)

  1. Eric Marenburg, 11:26
  2. Brett Marquis, 11:36
  3. Ian Felicitas, 12:14
  4. Sam Eisenstein, 12:13
  5. Joe Bettles, 12:20

 

  1. Abby Crotteau, 13:20
  2. Allison Bradford, 13:44
  3. Sarah Ellis, 14:43
  4. Amy Beaver, 15:10

DAILY CHALLENGE

First, for Muscle Endurance.
8 Barbell RDL @ 30%
8 DB Floor Press
(x4)

Then, for Conditioning.
1 Broad Jump to 10 Waves (x3)
10 Floor Wipers
5/s KB Archer Row w/ 2 Front Squats
20 OH Flutter Kicks + 2 Burpees (x2)
100m Run
(2 x 8’/2’)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1  Optional Phase 1 KB Swing Test
RDL RKB Swings
Ropes
No Broad Jump

Advanced Development:
Archer Rows →  Stack the Feet

SPECIALTY CLASSES

SHRED: 6a, 12 pm

25-20-15-10-5
Rope Slams
KB Around the World
Plate Loaded Glute Bridges
DB Muscle Snatch
200m Run

Saturday

3×8′

A:
5/s Single Arm Thruster
10 Plank Pull Thru
20 Flutter Kicks

B:
4/s SLRDL
6 OH Swings
4 Pull Ups

C:
20m Walking Lunge
20m Crawl
40m Backpedal
200m Run

OPEN GYM: 9a – 12p @ PB

Sunday

Vinyasa Yoga: No Yoga

Open Gym: 10a – 12p @ Crown Point

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