NEWS

OCTOBER

October training will be featuring the following consistent four-week programming cornerstones.

MON: Back Squat
Those who want to target their strength and performance will have a 4R baseline and re-test option. Those who are more interested in physique may focus on the middle of the board “muscle” focused options.

TUES: Varied
No set theme. Open weekly programming.

WED: Bulgarian Split Squat + Pull-Ups
BSS will build our single leg strength and help us correct imbalances, improve our physique, and get stronger. Pull-up baseline and re-test will occur for those interested.

THUR: Bench Press 
Same thing as bench, but with a 3R measurement instead of 4R for those training the performance option. Tier 2 will have a W1 + W4 optional conditioning workout that you can see in the notes.

FRI: Varied w/ Grip Focus
Sub-focus for Friday’s will be movements that challenge the total body, but in a way that taxes the grip and our central nervous system. This will have significant carryover to all that we do in the gym, specifically our pull-up ability for the month.

Workouts will be highly varied each week with those movements consistently featured on those days in some capacity. Make sure to track your progress all month long.

NO SHOW FEE

Please remember the no show fee of $10 that will be applied to your account when you register for a class and fail to show up. It continues to be very important that we all act responsibly and with consideration to our fellow members.

GRASSROOTS

If you’re a member and don’t yet have free access to our home-based workout programming: Grassroots, request it here.

MONDAY

Gym in Bay Park San Diego

PSC

First:
10 Back Squats
12 Piston Press
(x20 Min)

Then:
Ascending Ladder
Plyo Skaters (per side)
Half Burpees
RKB Swings
(x10 Min)

TUESDAY

PSC

4 Rounds:
25 KB Sumo Deadlifts
25 KB Push-Ups
25 Goblet KB Curtsy Lunges
25 KB Pull Through
400m Run
(40 min cap)

WEDNESDAY

PSC

First:
12 Bulgarian Split Squat
5 Pull-Ups
(x16 Min)

Then:
6 Deadlifts
6 DB Push Press
8 Lateral OTB Hops
200m Run E.O.R.
(8 Rounds)

THURSDAY

 

PSC

First:
10 Bench Press
10 SA Hanging Side Lunge
(x16 Min)

Then:
12 DB Step Ups
12 Renegade Rows
5 Ballistic MB Snatch
6 Deficit Plyo Push-Ups
100m Run E.O.R.
(x15 Min)

FRIDAY

PSC

2×10’/3′
A: 6 FTF Front Squats
6 MB Slams
100m Row / 5 Cal Bike

B: 5:1 Hang Power Clean
5:1 Burpees
200m Run

Grip Strength Finisher:
4x100m Farmer Walk
90″ Rest

SATURDAY

PSC

25 Minutes:
5 Hell Trots
5 Jump Overs
300m Run

Finish:
Max Skier Curls
Max Plate Front Raise
Rest 60″
(x4)

SUNDAY

Closed.