NEWS
UPDATES
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
Enrolling Monday, 1/4 for a 1/18 start date. There will be Early Bird pricing for those who sign-up early so get ready. Details will be released on Monday.
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.
REMOTE TRAINING OPTIONS
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
10:1
Pendlay Row
Ring Dips
Half Rack KB Squats
H2H Swings
80m Farmer Walk E.O.R.
OB PSC
10:1
DB Piston Rows
Push-Ups @ 2121
Stepback RDL
H2H KB Swings
80m Farmer Walk E.O.R.
TUESDAY
PB & BAY PARK PSC
First:
8 Back Squats
8 DB Push Press
(Complete 1 set every 4′ for 16′)
Then:
6 Pull-Ups
10 SA Step Downs
6 MB Slams
12 Lateral Lunge Shuffles
100m Sprint
(15′ AMRAP)
OB PSC
First:
8 DB Front Squats
10 SA Z Press
(Complete 1 set every 4′ for 16′)
Then:
5 Decline Push-Ups
10 SA Step Downs
6 MB Slams
12 Alt. Side Shuffles (in place)
100m Sprint
(15′ AMRAP)
WEDNESDAY
PB & BAY PARK PSC
Every 3′
12 DB Piston Press
Max Copenhagen Planks
2×5 RKB Swings
(x5)
7′ EMOM
IN: 8 Supine Row + 10 Lateral Step Overs
OUT: 8 DB Side Lunge + 4 Pull Through
(x1 Each)
OB PSC
Every 3′
12 DB Piston Floor Press
Max Star Plank
3×5 RKB Swings
(x5)
14′ EMOM
A: 10 Plyo Skaters + 100m Run
B: 8 DB Side Lunge + 4 Pull Through
THURSDAY
PB & BAY PARK PSC
25 Minutes:
5 Hang Power Cleans
8 Plank Rotations
8 KB Sumo Deadlifts
12 KB Alt. Sumo Rows
100m Run
3 Rounds:
25 DB Hip Thrusts
12 DB High Pull
OB PSC
25 Minutes:
6 DB Hang Power Cleans
8 Plank Rotations
8 KB Sumo Deadlifts
12 KB Alt. Sumo Rows
100m Run
3 Rounds:
25 DB Glute Bridge
12 High Pull
FRIDAY
PB & BAY PARK PSC
4 Rounds:
12 Goblet B.S.S.
5 Chin-Ups @ 3131
12 Paused Lawnmower Row
Max Hollow Press
25-20-15
Plate GTO
Plate Curls
200m Run
OB PSC
4 Rounds:
12 Goblet B.S.S.
10 Arnold Press
12 Paused KB Lawnmower Row
Max Hollow KB Crush Press
25-20-15
Plate GTO
Plate Curls
200m Run
SATURDAY
PB & BAY PARK PSC
6 Rounds:
5 Hell Trots
8 Tuck Jumps
300m Run
Finish:
Max Skier Curls
20 Walking BW Lunges
(x3)
OB PSC
6 Rounds:
5 Hell Trots
8 Tuck Jumps
300m Run
Finish:
Max Skier Curls
20 Lunge Jumps
(x3)
SUNDAY
Closed.
