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
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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
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MONDAY
READ: The 4 Classifications of Strength
PSC
10′ EMOM
1 Olympic Complex #4
Then, 30-25-20-15
Explosive Step Ups
Supine Row
Butterfly Sit-Ups
300m Run
Performance: Split Jerk (Instead of Push Jerk)
TUESDAY
PSC
For 35 Minutes:
2×5 Chin-Ups
3×5 KB Sumo Deadlift
150m Run
2×8 DB Incline Row
3×5 Pop Up MB Slams
20 Cal Row
Performance: 2×3 Weighted Chin-Up | Prison Yard Club
WEDNESDAY
READ: The Benefits of the Front Squat vs. Back Squat
PSC
First, for 20 Minutes
5 Back Squat
10 Rotational Front Raise
8 SA MB Rollouts
Then, w/ a Partner:
Me: Max DB Complex
You: 150m Run
(x13 Min)
Performance: 1R Max Back Squat
THURSDAY
READ: The 4 Classifications of Strength
PSC
25-20-15-10-5
Rear Elevated Row
MB Ballistic Snatch
RKB Swings
Renegade Side Raise
—
8 Burpees
200m Run
FRIDAY
READ: 7 Unique Benefits of Adding Muscle
PSC
First, for 15 Minutes
8 Paused DB Bench Press
12 Iso Lunge Side Raises
Then, 2 x 7’ on / 90” Off
A: 5 Hang Power Cleans
8 OTB Plyo Skaters
B: 6 Goblet Squat Clean
5 Ring Dips
SATURDAY
PSC
2 Rounds:
40/30 SA KB Front Squats
40/30 Frog Press
40/30 DB Hip Thrusts
40/30 Banded Plank Row
Round 1: Run 300m
Round 2: Row 300m
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.
