This Week 

SCAN POP UP DATE: Monday, 3/2

We’re offering a free body composition scan + tutorial this Monday at all locations that offer scans.

  • CP — 5:30 – 6:30p
  • OB — 5:30 – 6:30p
  • BP — 5 – 6p

For more information:

 

BLOG

—Our straight answer to the age old question.

BLOCK 2: Week 2/6
“Fast Times”

Monday Densities
Tuesday – First, Then // Front Squats
Wednesday – 25+ 
Thursday – RFGs // Push Press

Friday – Intervals // Glutes & Back

Here is a full BLOCK 2 breakdown of primary lifts, skills, physique development and outcomes.

MONDAY

Pacific Beach Gym Best gym San Diego Gym 92109 Gym 92107 Gym 92110 Ocean Beach Gym Bay Park Gym

PSC

Format: Densities

3×9’ / 2’
A:
8 Hang Power Cleans
4 FR Rev Lunge
100m Run

B:
8 KB Sumo Deadlift
20″ Plank
150m Row

C:
5/s DB Step Up
6 Jump Overs
Max Watt Bike

Performance:
A: 3 T&G Power Cleans + 100m Run

SPECIALTY CLASSES

MUSCLE

First.
8 Deadlift From Plates (below knee) @60-70%
8 Heavy Renegade Rows
(x4)

Then.
8 Pause DB RDL (3”)
6 Tempo Barbell Rollouts (3030)
(x3-4)

Last.
10/s DB Straight Leg Hip Bridge
8/s Turkish Half Get-Up
6/s FR Reverse Lunge (FTF)
(x3-4)

FIT

Complete AFAP
400m Run

16-14-12-10
BB Row
Push-Ups
Knees to Chest
Front Rack Fwd Lunge
150m Row

400m Run

10-8-6-4-2
BB Rev Lunge
Burpees
100m Run

TUESDAY

Pacific Beach Gym Best gym San Diego Gym 92109 Gym 92107 Gym 92110 Ocean Beach Gym Bay Park Gym

PSC

Format: First, Then.

First, for 18 Min.
5/8 Front Squats
5/8 SA Rotational Row
—-
Then, for 15 Min.
5 KB Front Squats
8 Ring Rows
5 KB Pull Through
6 Lunge Jumps
100m Run E.O.R.

Performance:
First: 3 Front Squats + 5 SA KB Rows
Then:  “Mr. Green”

SPECIALTY CLASSES

MUSCLE

First.
Bench Press: Find Your 12RM (~67%)
5 Plyo Push-Ups (w/each w-up set)
10 Rear Delt Raises (w/each w-up set)

Then.
2 Rest-Pause Bench @65-55%
6 Slow Blackburns
20” Standing Plate Crush Hold
(x3)

Last.
8 Tempo BB Strict Press (x030)
20 Bent Over Band Rows
8/s DB Piston Floor Press
(x3-5)

FIT

For 25’
6 DB Clean& Press
8 Knees to Chest
10 MB Slams
12 Renegade Rows

100m Run

4 BW Squats
4 Lateral Bounds
4 Lunge Jumps
(x2)

200m Run
—–
To Finish, w/a Partner
3x300m Sprint Relay

WEDNESDAY

PSC

Format: 25+

For 25 Minutes:
2 Sled Drags
2×4 Pull-Ups
8 DB Floor Press
100m SA Front Rack Walk
300m Run E.O.R.
—–
+Focused Finisher:
10 Ring Face Pulls
10 RDL
(x4)

Performance:
Week 6 Mile Focus
500m Run @90% + 1:30 Rest
(x2)

SPECIALTY CLASSES

MUSCLE

First.
6 Chin-Ups + 10” Iso Hold (adv: weighted)
8 Ring Face Curls
8/s Alternating DB Upright Row
(x4)

Then.
5+5+5 Cluster Two DB Rows (rest 10-15”)
6/s Heavy DB Hammer Curls
6 Slow Kettlebell Arnolds
(x4)

Last.
10 DB Pull-Overs
8 BB Negative Curls (x060)
20 Seated Band Rows
(x3-4)

FIT

Complete AFAP
10:5
KB Sumo Row (per side)
DB Thrusters
Ring Rows
V-Ups
5cal Bike Sprint

300m Run

5:1
Ring Dips
KB Complex
Spiderman Crunch (per side)
5cal Bike Sprint

300m Run

 

THURSDAY

Pacific Beach Gym Best gym San Diego Gym 92109 Gym 92107 Gym 92110 Ocean Beach Gym Bay Park Gym

PSC

Format: RFG

For 30 Minutes:
3/8/10 Push Press
10 KB Side Lunges
(x2)
60 Plate Flutter Kicks
10 Plate Curls
8 MB Slams
100m Run
(x1)

Performance:
First: 2 Split Jerks + 5×4 RKB Swing Clusters (x4 sets)
Then: 30/s Renegade Rows + 800m Row

SPECIALTY CLASSES

MUSCLE

First.
Back Squat: Find Your 12RM (~67%)
10” Hollow Hold (w/each w-up set)
10 Bent Over Band Rows (w/each w-up set)

Then.
2 Rest-Pause Squat @65-55%
20”/s FFE Hip Flexor Stretch
10/s DB Side Bend
(x3)

Last.
10/s FFE DB Split Squat
10/s SL Side Plank Hip Tap
30” Iso Air Squat (at parallel)
(x3-4)

FIT

3×10’ Circuit w/ Partner
-90” Rest Between-
A: 15 RKB Swings + 6 Plank Taps
B: 200m Run

A: 5 MB Slams + 10 Russian Twists
B: 200m Row

A: 4 Plyo Skaters + 6 Hollow Rocks
B: 45” Farmer Hold
—–
To Finish
45” Wall Sit
20” Rest
(x5)

FRIDAY

 

PSC

Format: Intervals

30″/15″ x5 sets per station
2 Total Rounds
A: Goblet Curtsy Lunge
B: Row Sprint
C: LM Goblet Squats
D: DB Piston Rows
E: Explosive MB Snatch
Rest 3’

SATURDAY

PSC: Crown Point 

9:1
RKBS + Goblet Squats
Renegade Rows (per side)
Plate Sit-Ups + Russian Twists (per side)
DB Curl & Press
150m Row

Then, w/ a Partner
4x200m Sprint

PSC: Ocean Beach

W/a Partner For 16min
Alternate 50″ Max Effort Row / 10″ Transition / 1min Rest
(x8 Rounds)

Rest 4min

W/a Partner For 16min
1min ON / 1min OFF (alternate with partner)
a) Burpees
b) KB Side Lunge
c) Russian KBS
d) Max Pull-Ups + Plank (remaining minute)

PSC: Bay Park

First, 10min AMRAP
DB Snatch (total)
Burpees
V-Ups
100m Run
(add 2 reps each round)

Then, For 30min w/a Partner
12 BB/KB Complex
40 Lateral Hops
200m Run Together

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

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