“Grassroots” Strength Series

Every Saturday from now until classes resume, we will be running an equipment swap at 9 am at PB, Bay Park, and OB. It is a great time to exchange your weight for something heavier if you want to incorporate the following select strength workouts into your routine. Perhaps the PSC doesn’t look appealing to you on a particular day and you want to “plug and play” a strength workout, or perhaps you want to hit a few weeks of dedicated strength work two to three times per week.

You now have that option.

The following are intended to be performed with a very heavy dumbbell or kettlebell.

“Spirit of ’87”

100 Goblet Squats
100 Plyo Push-Ups
Perform all the reps in your GS before moving onto your PP. Perform them each with only the amount of rest that is needed to continue.


5/s Goblet Lunges
3/s DB Snatch
Finish: 10 x Max Push-Ups with 60″ rest between sets


10 x 10 RKB Swings
Finish: 100 Bodyweight Squats as fast as possible

“Prison Bound”

5/s SA Floor Press
10 Goblet Squats
5/s Pull Through
(x30 min)

“Gypsy Panther”

8/s Unsupported Bent Over SA Row
15 Weighted Glute Bridges
Finish: 8 x 30″ Farmer Hold (per side)

“Blue Ghosts”

5/s SA Jerks
5/s Goblet Side Lunges
20″ Weighted Hollow Hold

“Four Horsemen” 

6 DB Squat Clean
10 Crush Grip Floor Press
6 Crush Grip RDLs
10 Crush Grip Curls
(x35 min)


8/s Supported Bent Over Rows
8/s Russian Twists
8/s Goblet Split Squats
Perform 1 giant set every 5′ for 40′


30/s SA Renegade Rows
30 Sumo Deadlift High Pull
30 Crush Grip Overhead Press
30/s SL RDL