NEWS

FEBRUARY FOCUS
Pending our operation will continue to allow, we will be applying the following micro focuses in January.

  • MON: Deadlifts
  • TUES: Pull-Ups
  • WED: Jerks
  • THUR: Core Stability
  • FRI: Varied

BODY SCANS RE-OPENED
Body scans are returning to the gym in a controlled capacity. Please review our Body Scans 101 page for how and when to use it.

CURRENT PROGRAM DESIGN
Purple Tier Approach: We will continue to program workouts with an emphasis on being outdoors for as much of it as possible, per the purple tier government mandate that we must be outside. 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.

**NEW** 8w REMOTE TRAINING PROGRAMS
Available for purchase, here.

MONDAY

PB & BAY PARK PSC

First:
8 Deadlifts
20 Rack Shuffles
(x18 Min)

Then:
6 DB Hang Power Cleans
4 DB Jerks
4 DB Front Squats
150m Run
(x13 Min)

OB PSC

First:
8 KB Sumo Deadlifts
100m SA KB Farmer Carry
(x18 Min)

Then:
6 DB Hang Power Cleans
4 DB Jerks
4 DB Front Squats
150m Run
(x13 Min)

TUESDAY

PB & BAY PARK PSC

10:1
Pull-Ups
Jump Overs
RKB Swings
Plyo Push-Ups

OB PSC

10:1
Renegade Rows
Jump Overs
RKB Swings
Plyo Push-Ups
100m Run

WEDNESDAY

PB & BAY PARK PSC

For 25 Minutes:
8 Push Press
10 SP Reach Through
8 Ballistic MB Snatch
8 Plate Plyo Rotations

Finish:
4×10 Rotational Front Raise
Rest 60″

OB PSC

For 25 Minutes:
8 DB Push Press
10 SP Reach Through
8 Ballistic MB Snatch
8 Plate Plyo Rotations

Finish:
4×10 Rotational Front Raise
Rest 60″

THURSDAY

PB & BAY PARK PSC

10′ EMOM:
6 KB Front Squats +
6 Flat Bell Push-Ups

6 Rounds:
12 Barbell Rows
6 Ring Dips
150m Run

OB PSC

10′ EMOM:
6 KB Front Squats +
6 Flat Bell Push-Ups

6 Rounds:
12 DB Piston Rows
8 DB Snatch
150m Run

FRIDAY

PB & BAY PARK PSC

First:
8 Bench Press
12 SA Hanging Side Lunge
(x16 Min)

6 Rounds:
Fake “Hell’s Bells”
12 OH KBS
200m Run
(x15 Min Cap)

OB PSC

First:
12 SA Hollow Press
12 SA Hanging Side Lunge
(x16 Min)

6 Rounds:
Fake “Hell’s Bells”
12 OH KBS
200m Run
(x15 Min Cap)

SATURDAY

PSC

6 Rounds:
5 Hell Trots
8 Tuck Jumps
300m Run

Finish:
Max Skier Curls
20 Lunge Jumps
(x3)

SUNDAY

Closed.