NEWS
UPDATES
HOLIDAY SCHEDULE
We will be closed for New Year’s Day (Friday), and will have a shortened New Year’s Eve schedule (Thursday). Everything else is business as usual.
BLOG
Will return after the holidays, Monday the 4th.
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
6 Rounds:
8 Front Squat
5 Chin-Ups
8 RKB Swings
3x3x3 Plyo Push-Up Cluster
10 Bent Over High Pull
Finish:
30-25-20
BW Squats
200m Run
OB PSC
6 Rounds:
8 DB Front Squats
3x3x3 Plyo Push-Up Cluster
8 RKB Swings
10 Bent Over High Pull
150m Run
Finish:
30-25-20
BW Squats
200m Run
TUESDAY
PB & BAY PARK PSC
For 25 Minutes:
10 Barbell Rows
10 Goblet Lateral Step Overs
8 DB Push Press
8 MB Slams
100m Run
Finish:
Max Skier Curls
20 Lunge Jumps
(x5)
OB PSC
For 25 Minutes:
10 Biltateral DB Rows
10 DB Glute Bridge
8 DB Push Press
8 MB Slams
100m Run
Finish:
Max Skier Curls
20 Lunge Jumps
(x5)
WEDNESDAY
PB & BAY PARK PSC
10:10:8:8:6:6:4:4:2:2
Deadlifts
Barbell Push-Ups
Plyo Skaters 2.0
SA DB Hang Snatch
200m Run EOR
OB PSC
10:10:8:8:6:6:4:4:2:2
KB Sumo Deadlifts
KB Push-Ups
Plyo Skaters 2.0
SA DB Hang Snatch
200m Run E.O.R
THURSDAY
PB & BAY PARK PSC
For 30 Minutes:
8 Bench Press
12 DB Hip Thrusts
80m Farmer Walk
8′ AMRAP:
6 Half Burpees
100m Run
OB PSC
6 Sets:
8 Floor Press
10 Cyclist Squats
80m Farmer Walk
8′ AMRAP:
6 Half Burpees
100m Run
FRIDAY
CLOSED
SATURDAY
PB & BAY PARK PSC
30-24-18-12-6
Supine Row
Ballistic Lateral Step Ups
Plate Front Raise
DB Side Lunges
400m Run
OB PSC
30-24-18-12-6
Renegade Rows
Ballistic Lateral Step Ups
Plate Front Raise
DB Side Lunges
400m Run
SUNDAY
Closed.
