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

BODY SCANS RE-OPENED
Body scans are returning to the gym in a controlled capacity. Please review our Body Scans 101 page for how and when to use it.

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

2×12′ AMRAP
A:
8 Barbell Rows
12 Ballistic Lateral Step Overs
6 Ring Dips
5 Half Burpees

B:**
3×3 RKB Swings
6 Goblet Reverse KB Lunge
6 KB Curls
100m Run

FINISH:**
5 DB Side Raise @ 3131
10 Plate Curls
(x3)

OB PSC

2×12′ AMRAP
A:
12 Supported SA Row
12 Ballistic Lateral Step Overs
6 Diamond Push-Ups
80m Farmer Walk

B:
3×3 RKB Swings
6 Goblet Reverse Lunge
6 KB Curls
100m Run

FINISH:
5 DB Side Raise @ 3131**
10 Plate Curls
(x3)

TUESDAY

Bay Park Gym

PB & BAY PARK PSC

First:
8 Back Squats
3×3 Plyo Push-Ups**
(x16 Min)

Then:
8 DB Side Lunge to Push Press
5 Inchworm to Squat Jumps
8 Plate Plyo Rotations**
80m Rack Walk**
(x14 Min)

OB PSC

First:
8 DB Front Squats
8 DB Floor Press
(x16 Min)

Then:
6 DB Side Lunge to Push Press
5 Inchworm to Squat Jumps
8 Plate Plyo Rotations
80m Rack Walk
(x14 Min)

WEDNESDAY

PB & BAY PARK PSC

Every 3′
12 KB Sumo Deadlifts
4 Chin-Ups
5 DB Push Jerks**
200m Sprint**
(x5)

8 Rounds:
16 DB Step Ups
100m Sprint**

OB PSC

Every 3′
12 KB Sumo Deadlifts
6 Alt. KB Sumo Rows
5 DB Push Jerks
200m Sprint
(x5)

8 Rounds:
16 DB Step Ups
100m Sprint

THURSDAYGym in Bay Park San Diego

PB & BAY PARK PSC

10:1
Hang Power Cleans
MB Slams**
SA OH DB Rev. Lunge**
SA Rotational DB Row**
100m Run**

OB PSC

10:1
DB HPC
MB Slams
SA OH DB Rev. Lunge
High Plank Pull Through
100m Run

FRIDAY

Gym in Bay Park San Diego

PB & BAY PARK PSC

4 Rounds:
12 Paused Quadruped Renegade Rows
6 Decline Push-Ups @ 31×1
12 SA KB Hanging Side Lunge
6 KB Goblet Squats @ 31×1

20-14-8
Plyo Skater 2.0
150m Farmer Walk

OB PSC

4 Rounds:
12 Paused Quadruped Renegade Rows
6 Decline Push-Ups @ 31×1
12 SA KB Hanging Side Lunge
6 Goblet Squats @ 31×1

20-14-8
Plyo Skater 2.0
150m SA Farmer Walk

SATURDAY

Gym in Bay Park San Diego

PSC

For 35 Minutes:
5 Grassroots Complex #1**
400m Run
10 Hell Trots
400m Run

SUNDAY

Closed.