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

Purple Tier Approach: We will continue to program workouts with an emphasis on being outdoors for as much of it as possible, per the purple tier government mandate that we must be outside. 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 Rounds:
50/30 Floor Press
300m Run
50/30 RKB Swing
300m Run
50/30 Archer Row
300m Run
50/30 Rotational Split Squat
300m Run

OB PSC

2 Rounds:
50/30 Floor Press
300m Run
50/30 RKB Swing
300m Run
50/30 Archer Row
300m Run
50/30 Rotational Split Squat
300m Run

TUESDAY

 

 

PB & BAY PARK PSC

First:
10 Back Squat
10 Bilateral Rows
(x16 Min)

15′ AMRAP
10 DB Goblet Step Overs
14 Quadruped Shoulder Taps
80m Farmer Walk

OB PSC

First:
10 DB Front Squats
10 Bilateral Rows
(x16 Min)

15′ AMRAP
10 DB Goblet Step Overs
14 Quadruped Shoulder Taps
80m Farmer Walk

WEDNESDAY

 

 

PB & BAY PARK PSC

Every 3′
8 Push Press
5 Burpees
200m Sprint
(x7)

FINISH:
12 DB Drag Curls
12 Half Kneel. Tric Ext
(x3)

OB PSC

Every 3′
8 DB Push Press
5 Burpees
200m Sprint
(x7)

FINISH:
12 DB Drag Curls
12 Half Kneel. Tric Ext
(x3)

THURSDAY

P360 Remote Programs

PB & BAY PARK PSC

For 25 Minutes:
5 Hang Power Cleans
8 Ring Dips
8 Rotational MB Slam
8 SA OH MB Rev. Lunge
100m Run

FINISH:
20 Squat Jumps
200m Run
(x3)

OB PSC

For 25 Minutes:
5 DB Hang Power Cleans
8 Diamond Push-Ups
8 Rotational MB Slam
8 SA OH MB Rev. Lunge
100m Run

FINISH:
20 Squat Jumps
200m Run
(x3)

FRIDAY

Gym in Bay Park San Diego

 

PB & BAY PARK PSC

4 Rounds:
8 BB RDL + Rows
Max Star Plank (per side)
2 Max Iso Row Plank Hold (per side)
20 SA DB Push Press

FINISH:
20-15-10
Heavy RKB Swings
200m Run

OB PSC

4 Rounds:
12 Kickstand RDL + Rows
Max Star Plank (per side)
2 Max Iso Row Plank Hold (per side)
20 SA DB Push Press

FINISH:
20-15-10
Heavy RKB Swings
200m Run

SATURDAY

 

PSC

30′ AMRAP
4 BW Complex
200m Run
4 DB Complex
200m Run
4 KB Complex
200m Run

SUNDAY

Closed.