NEWS

UPDATES

CLASSES
OB: Per a direct order from Vice law enforcement, OB will operating outside for the next few weeks. We will continue to monitor and assess the experience and ways to improve it. As a reminder, all members are allowed to use their membership at other locations if they so choose.

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.

Walmart has select DBs in stock.

MONDAY

 

PB & BAY PARK PSC

10:1
DB Front Squats
Barbell Rows
RKB Swings
KB Goblet Clean
100m Run

OB PSC

10:1
DB Front Squats
Bilateral Rows
RKB Swings
KB Goblet Clean
100m Run

TUESDAY

 

PB & BAY PARK PSC

For 25 Minutes:
8 Bench Press
10 SA Hanging Side Lunge
8 MB Slams
100m Farmer Walk

8′ AMRAP:
6 DB Hang Power Clean & Jerk
150m Run

OB PSC

For 25 Minutes:
8 DB Bridge Press
10 SA Hanging Side Lunge
8 MB Slams
100m Farmer Walk

8′ AMRAP:
6 DB Hang Power Clean & Jerk
150m Run

WEDNESDAY

 

PB & BAY PARK PSC

30-26-20-16-10
Goblet Lateral Step Ups
KB Pull Through
DB Push-Ups
Paused Mountain Climbers
200m Run

OB PSC

30-26-20-16-10
DB Push-Ups
Half Rack KB Curtsy Lunges
DB Pull Through
Paused Mountain Climbers
200m Run

THURSDAY

 

PB & BAY PARK PSC

5 Rounds:
8 Deadlifts
5 Chin-Ups
8 DB Push Press
12 Renegade Rows
20 Low Side Shuffles

Finish:
3x300m Partner Sprint Relays

OB PSC

5 Rounds:
8 DB RDL
8 DB Push Press
8 Rotational MB Slams
12 Renegade Rows
100m Run

Finish:
3x300m Sprint Relays

FRIDAY

 

Ocean Beach Gym

PB & BAY PARK PSC

4 Rounds:
12 DB Incline Rows
10 SA KB Front Squats
12 OH KB Swings
100m SA Rack Walk

12′ AMRAP:
3 Hell Trots
100m Run

OB PSC

5 Rounds:
12 DB Hollow Press
10 SA KB Front Squats
12 OH KB Swings
100m SA Rack Walk

12′ AMRAP:
3 Hell Trots
100m Run

SATURDAY

 

PSC

For 25 Minutes:
10 KB Sumo Deadlift to Push-Up
10 SA DB Hang Snatch
5 Ballistic MB Snatch
200m Run

Finish:
100 BW Squats
500m Run

SUNDAY

Closed.