Monday

Daily News and Notes:

Don’t forget…the P360 5 Year Anniversary Pool Party is this Saturday! Please join us!

Event info here

FOCUS OF THE DAY: Build total body strength.

THINGS TO THINK ABOUT IN THE DEADLIFT: Technique isn’t a guarantee of performance. It’s all about how you feel.

IF YOU ARE IN PHASE 1: Learn the hinge progression.

DAILY CHALLENGE

“Cowles”
Format: 2-Tier

First, for Strength.
5×5 Deadlift @ 50-75%
10 Rear Delt Raise
—
Then, in a Circuit.
15 Sit-Ups
10 DB Sumo Rows
15 High Plank Kickouts
10 KB RDL
100m Run
(x15 – 20’)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Deadlift: Learn Hinge Progression
DB Sumo Rows: Rows on a Bench

Advanced Development: (~2+ Years)
Deadlift: 5×2 @ 80-90% or 5×10 @ 60% for Hypertrophy
Sit-Ups: American Sit-Ups

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

Main movement:
8 x 2 Snatch @ 80-90%
—
Then,
10/s Goblet Stationary Lunges
30”/s Side Planks
(x3)

Tuesday

Daily News and Notes:

Don’t forget…the P360 5 Year Anniversary Pool Party is in 4 days! Please join us!

Event info here

FOCUS OF THE DAY: Build core strength.

THINGS TO THINK ABOUT IN THE FARMER CARRY: Learn the “Deep Set Grip”.

IF YOU ARE IN PHASE 1: Stay light and keep your torso tall in the Farmer Carry.

DAILY CHALLENGE

“Iron Mountain”
Format: 2-Tier

First, for Strength @ 50-75%
5x100m Farmer Walks or Sled Drag (CP Only)
—
Then, for Fat Loss & Cond.
5/s DB Snatch
10 Mountain Rows
150m Row
(x6 Rounds, Quickly)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
DB Snatch → DB Muscle Snatch

Advanced Development: (~2+ Years)
DB Snatch → 5 Hang Snatch @ 75%

SPECIALTY CLASSES

Muscle
6 pm (CP)

First,

3×5 Front or Back Squat (75-80%)
—
Superset A:
8-11 (TF) Ring Dip
8-11 (TF) Seated French Press
(TF) Diamond Push-Up
(x3)

Superset B:
8-11 (TF) Bentover DB Curls
6-8 (TF) Eccentric BB Curls
(TF) Supine Band Curls
(x3)

Shred
7 am (CP)
4:30p, 5:30p, 6:30p (PB)

12 Lunge Curls
10 Floor Wipers
5 Spiderman Complex
20 Frog Kicks
5/s Goblet Step Overs
200m Row
200m Run
(x40 Min)
Every 3’, Perform 3 Burpees

Wednesday

Daily News and Notes:

Don’t forget…the P360 5 Year Anniversary Pool Party is in 3 days! Please join us!

Event info here

FOCUS OF THE DAY: Burn fat and build work capacity.

THINGS TO THINK ABOUT IN THE ROW: Think about your recovery (the return of the handle) taking at least twice as long as the stroke. This will create more power and efficiency.

IF YOU ARE IN PHASE 1: Do not focus on rowing quickly. Focus on rowing powerfully.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

PROGRAM DEVIATIONS

Phase 1 Modifications

150 m Run → 80m Run
200m Row → 100m Row

Advanced Progressions
None

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

Main Movements:
5 x 8 Front Squats @ 60-70%
Between sets: Tricep/Lat Mobility
———–
Finisher:
12/leg Front Rack KB Walking Lunges
10 Ab Wheel Roll-Outs
(x3)

Kettlebell Core
5:30p – PB

First,

5,10,5,10… KB Front Squat
5 Shoulder Press
5 Renegade Row
(x15m)

10 Pull ups
10 Kneeling French press
5/s Curtsy lunge
80m Suitcase Carry
(x15 Min)

Partner Finisher:
– Run 200m
– Star Plank, Star Side Plank L/R

Thursday

Daily News and Notes:

Don’t forget…the P360 5 Year Anniversary Pool Party is in 2 days! Please join us!

Event info here

FOCUS OF THE DAY: Utilize Olympic weightlifting to reach your goals.

THINGS TO THINK ABOUT IN THE CLEAN: Hips go back on the descent, not down.

IF YOU ARE IN PHASE 1: Focus on pulling the barbell straight up your body, not swinging it outward.

DAILY CHALLENGE

“Three Sisters”
Format: 2-Tier

First, for Strength.
5×5 Hang Clean @ 50-75%
—
Then, as a Circuit.
10 Supine Row
30 OH Flutter Kicks
2 Hell Trots
80m Front Rack Walk
(x15 – 20’)

PROGRAM DEVIATIONS

Phase 1 Modifications:
Hang Cleans → Hang Muscle Cleans

Advanced Progressions:
Hang Cleans → 5×1 3-Position Clean, or 5×1 Clean @ 90%

SPECIALTY CLASSES

Muscle
5:30 – PB

First,
3×5 Back Squat (4:1:X:2)
—
Superset A:
8-11 (TF) Bench Press
8-11 (TF) Neutral Grip Floor Press
(TF) Bottom Half Push-Ups
(x3)

Superset B:
3 sets of:
8-11 (TF) BB Bentover Row
8-11 (TF) Ring Chin Ups
(TF) Seated Bentover Lateral Raise
(x3)

Shred
7a – CP

Every two minutes, drop and perform movement on the right.
100 OH Plate Lunges → 5 V-Ups
100 Bicycle Crunches → 5 MB Slams
100 DB Thrusters → 2 Pendulum Swings
—
When Finished:
Bridge Run

Friday

Daily New and Notes:

Don’t forget…the P360 5 Year Anniversary Pool Party is tomorrow! Please join us!

Event info here

FOCUS OF THE DAY: Use athletic movements to burn fat and build conditioning.

THINGS TO THINK ABOUT ON THE ROPES: Much like the rower, you create the effort and intensity.

IF YOU ARE IN PHASE 1: Build your cardiovascular endurance, worry less about keeping up.

DAILY CHALLENGE

“Mission Trails”
Format: Athletic Circuit

Rope Movement

A: 50 Waves
B: 5 Burpee + 5 Slam
C: 20 Rope Russian Twists

10 Explosive Step-Ups
10 Push-Ups
5 Bench Jump Overs
2/s Humblers
1-Leg Ladder Slalom
100m Row Max Sprint
(x25 Min)
—
Finisher: 800m Run

PROGRAM DEVIATIONS

Beginner Modifications:
Bench Jump Overs → Hurdles

Advanced Progressions:
Push-Ups → HSPU
Jump Overs → Kneeling

SPECIALTY CLASSES

Barbell
12p (CP)

Main movement:
10-15 minutes to work up to 1RM Split Jerk
7 x 1 Back off sets (-10%)
—
Finisher:
5 Wide Grip Pull-ups
15 DB Pullovers
15 V-Ups
(x3)