NEWS
🎄 Holiday Party 🥂
Theme: Wear your best, but worst Ugly Sweater!
When: Saturday, December 11th @6:00PM
Where: Tavern in Pacific Beach
Who: All are welcome!
🎁 Toys for Tots 🎅
Please help support our efforts to give back to less fortunate children and their families this holiday season! Any and all donations to Toys for Tots will be deeply appreciated.
If you’re able to make a donation, feel free to stop by the Bay Park gym during any operational hours for drop off! Please leave your donations in one of the three marked boxes along the wall near the garage door. For more information, head to the Toys for Tots website.
Current PSC Cycle: 11.15 – 12.12
MON: Olympic Complex
TUES: Chin-Ups
WED: Back Squat
THUR: Explosive Strength
FRI: DB Bench Press
Enter code MEMBER for 20% off.
Body Scans
Interested in getting a benchmark to set some goals? Please review our Body Scans 101 page for how and when to use it.
Personal Training
To learn more, go here.
MONDAY
READ: The 4 Classifications of Strength
PSC
Every 90″ for 8 Rounds
1 Olympic Complex #3
8 Squat Jumps
Then, for 9 Minutes:
Me: Max T&G Cleans
You: 150m Run
Then, for 9 Minutes:
Me: Max HR KB Reverse Lunges
You: 200m Row
Performance: Split Jerk (Instead of Push Jerk)
TUESDAY
PSC
8 Rounds
5 Chin-Ups
12 SA Hanging Side Lunge
8 GTE Push-Ups
5 Box Jumps
Performance: 1 Max Weighted Chin-Up | Flight Club
WEDNESDAY
READ: The Benefits of the Front Squat vs. Back Squat
PSC
First, For 18 Minutes:
6 Back Squat
12 Incline SA Plank Row
Then, w/ a Partner:
5:1
Me: Hell Trots
You: Max Hollow Hold
FINISH:
100 Team Bus Drivers
Performance: 3 Back Squats
THURSDAY
READ: The 4 Classifications of Strength
PSC
4 Total Rounds
1′ on / 30″ off
1: Deficit Goblet Split Squat
2: Plate Curl & Press
3: Ballistic Lateral Step Overs
4: Standing DB Fly
5: MB Complex #1
FRIDAY
READ: 7 Unique Benefits of Adding Muscle
PSC
10-8-8-6-6
DB Bench Press
SL Weighted V-Up
Then, 12-10-8-6-4
Front Squats
Alternating MB Push-Ups
Plate Pull Through
150m Run
(15 Min Cap)
Performance: “Sandman” Benchmark Workout
SATURDAY
PSC
3 x 10 ‘on / 2’ off
1:
8 DB RDL
5 Ring Fly
100m Row
2:
10 Goblet Lateral Step Over
5 Inchworm to Squat Jumps
100m Run
3:
12 MB Plyo Rotations
6 MB Hamstring Curls
100m Run
SUNDAY
P360 is closed on Sundays. We encourage you to use this day to recover with family and friends, or to get outside and put your fitness to use in beautiful Southern California.
