NEWS

UPDATES

OPERATIONS
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.

MONDAY

 

PB & BAY PARK PSC

6 Rounds:
8 Back Squats
12 SA DB Bench Press
2 Plate Complexes
100m SA KB Rack Walk

Finish:
25 OH KB Swing
150m Run
(x3)

OB PSC

First, for Strength:
8 1 + 1/4 Goblet Squats
10 DB Floor Press
10 DB Pull Through
(x16 Min)

Then, for Conditioning:
2 Plate Complexes
100m Run
(5 Rounds)

TUESDAY

 

PB & BAY PARK PSC

10:1

FTF Push Press + Barbell Row
RKB Swings
MB Slams
16 Goblet Side Shuffle
100m Run 

OB PSC

10:1
DB Push Press
Bilateral Rows
MB Slams
RKB Swings
–
100 SA KB Rack Walk E.O.R
200m Run E.O.R

WEDNESDAY

 

PB & BAY PARK PSC

First, for Strength:
5 Hang Power Cleans
8 DB Vertical Jumps
100m Sprint
(x16 Min)

Then, for Conditioning:
8 KB Sumo Deadlifts
—
8 SA Hang Snatch
8 DB Push-Ups
(x2)
150m Run
(x14 Min)

OB PSC

First, for Strength:
8 DB Hang Power Cleans
8 KB Push-Ups
10 HP Reach Throughs
(x16 Min)

Then, for Conditioning:
8 KB Sumo Deadlifts
8 SA DB Hang Snatch
8 Power Jumps
(x2)
150m Run
(x14 Min)

THURSDAY

 

PB & BAY PARK PSC

8 Rounds:
8 Bench Press
12 Ballistic Lateral Step Ups
10 Bilateral Rows
100m Farmer’s Walk 

OB PSC

8 Rounds:
8 DB Bench Press
10 SA Step Downs
20 SA Supported Row
100m Farmer Walk

FRIDAY

 

PB & BAY PARK PSC

For 35 Minutes:
12 Barbell Lunges
8 SA KB Squats
12 Renegade Rows
Max Skier Curls
150m Sprint + 150m Jog 

OB PSC

For 35 Minutes:
12 Half Rack KB Lunges
8 Goblet Squats
12 Renegade Rows
Max Skier Curls
100m Sprint + 300m Jog (E.O.R.)

SATURDAY

 

PB & BAY PARK PSC

For 25 Minutes:
6 Pull-Ups
10 SA Hanging Side Lunge
10 Rotational MB Slams
30 MB Crush Grip Mountain Climbers
200m Run

Finish:
10 Plate GTO
5 Plate Burpees
100m Run
(x8 Minutes)

OB PSC

For 25 Minutes:
10 DB Side Lunges
Max Deficit Push-Ups
10 Kneeling Barbell Curls
12 Goblet Side Shuffle
150m Run

Finish:
20 Hell Trots

SUNDAY

Closed.