NEWS

JANUARY FOCUS
Pending our operation will continue to allow, we will be applying the following micro focuses in January.

  • MON: Varied
  • TUES: Back Squats
  • WED: Intervals, EMOMs, etc.
  • THUR: Cleans
  • FRI: Muscle / Physique

6wk NUTRITIONAL REHAB
Starts Monday, January 18th. Enroll here.

CLASS TIMES
Guys, we know the current demand for classes exceeds our ability to supply it. We are doing everything we can within our ability to add more classes for you, where we can. 2:30 pm will continue to added each week more and more progressively. We’re trying!

CURRENT PROGRAM DESIGN
We will continue to program workouts with an emphasis on being outdoors for as much of it as possible, per the recent government mandate. Once the purple tier is lifted, we will resume our usual formatting of workouts and programming approach. For now, effective will be prioritized above optimal.

GRASSROOTS
All members can receive free access to our home-based workout programming: Grassroots, request it here. We are not renting equipment.

**NEW** 8w REMOTE TRAINING PROGRAMS
Available for purchase, here.

MONDAY

PB & BAY PARK PSC

For 25 Minutes:
12 Incline SA KB Plank Rows
10 Goblet Lateral Step Overs
8 DB Push Press
10 OH SA Lunges
100m Run

4 Sets:
20 SA Triceps Kickback
10 Standing Chest Press

OB PSC

For 25 Minutes:
12 Incline SA DB Plank Rows
10 Goblet Lateral Overs
8 DB Push Press
10 OH SA Lunges
100m Run

4 Sets:
20 SA Triceps Kickback
10 Standing Chest Press

TUESDAY

PB & BAY PARK PSC

10:1
Back Squats
DB Hollow Press
KB Lawnmower Rows (per side)
Lateral Hops (per side)

OB PSC

10:1
DB Front Squats
KB Hollow Crush Press
KB Lawnmower Rows (per side)
Lateral Hops (per side)
100m Run

WEDNESDAY

Gym in Bay Park San Diego

PB & BAY PARK PSC

Every 3′
A (INDOOR):
5 Push Jerk
12 RKB Swings
200m Sprint**
(x5)

B (OUTDOOR)
12 Bilateral Rows**
8 Goblet Split Squat**
8 Half Burpees**
(x5)

OB PSC

Every 3′
A:
5 DB Push Jerk
12 RKB Swings
200m Sprint
(x5)

B:
Max Bilateral Rows
10 Goblet Split Squat
10 Half Burpees
(x5)

THURSDAY

PB & BAY PARK PSC

First:
5 Hang Power Cleans
80m Rack Walk
(Complete 1 set every 4′ for 16′)

25-20-15-10
Supine Rows
Lunge Jumps
DB Suitcase Deadlifts
150m Run

OB PSC

First:
5 DB HPC
80m Rack Walk
(Complete 1 set every 4′ for 16′)

25-20-15-10
Renegade Rows
Lunge Jumps
DB Suitcase Deadlifts
150m Run

FRIDAY

PB & BAY PARK PSC

4 Rounds:
10 Bulgarian Deadlift
4 Chin-Ups w/ 2” Hold
10 KB Windmills
12 Kickstand DB Rows

21-15-9
DB Thrusters
Burpees
FINISH: 500m Run x 1

OB PSC

4 Rounds:
10 Stepback RDL
2x Max Iso DB Hold
10 KB Windmills
12 Kickstand KB Rows

21-15-9
DB Thrusters
Burpees
FINISH: 500m Run

SATURDAY

PSC

2 Rounds:
50/30 KB Cyclist Squats
400m Run
50/30 SA DB Hang Snatch
400m Run
50/30 Deficit Push-Ups

SUNDAY

Closed.