This Week
SCHEDULE UPDATE: FIT
We regret to inform you that FIT will be removed from the schedule in OB, and reduced to Tuesdays and Thursdays during March in PB, with the current plan to remove it altogether April 1st. The unfortunate reality is that FIT does not draw well enough to justify a prime time slot, nor does it fit in with our long term goals as a gym. We went “all in” on FIT this Fall, giving it every opportunity to be well received and draw the attendance by giving it 6 pm (CP) and 5:30 (OB) , but it never reached the level we had hoped even in our busiest time of year (January and February).
If you are a FIT regular and are disappointed by that, we completely understand as we wanted to see it be successful, but we strongly urge you to incorporate the PSC a few times per week and see how you feel. In 2020, the PSC has deliberately become much more well rounded, accessible, and has more options for those of you who go to FIT because you like circuits. Even on dedicated “strength” days, you have options to dial it back relative to your ability and confidence. We think that your training needs will be met. But ultimately, if they are not we understand if you prefer to find a gym more in line with your goals.
Thank you for your understanding and we’re sorry that we cannot continue to accommodate you.
FIT classes that have been removed will be replaced by PSC classes across the board.
SCAN POP UP DATE: Monday, 3/2
We’re offering a free body composition scan + tutorial tomorrow, Monday, at all locations that offer scans.
- CP — 5:30 – 6:30p
- OB — 5:30 – 6:30p
- BP — 5 – 6p
Here is the complete information.
BLOG
—Missed the challenge and regret it? Get the snapshot of what to do to get started on better results for yourself while you wait for our next 6-week group challenge to enroll this Spring.
BLOCK 2: Week 3/6
“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
PSC
Format: Densities
3×10’/2′
w/ a Partner
A:
8 Barbell Rows
4 Hang Cleans
80m Run
—
B:
5/s KB FR Lunge
100m Row
—
C:
6 DB Snatch
8 1/2 Burpees
5 MB Slams
SPECIALTY CLASSES
MUSCLE
First.
6 Deadlift @75%
30” MB Low Plank
(x4)
—
Then.
6 Deadlift From Plates (Above Knee) @75-85%
20” Banded Hollow Hold
(x3)
—
Last.
5/s Shrimp Squats
15 Straight Leg Lift + Hip Lift
15 Prone Band Ham Curls
(x3-4)
TUESDAY
PSC
Format: First, Then.
First, for Strength.
5/8 Front Squats
10 Seated Rev. DB Fly
+5/s High Plank Reach Through
(x20 Min)
—–
Then, for Conditioning.
18-16-14-12
RKB Swings
200m Run
Performance:
First: 3 Front Squats + 10 Seated Rev. DB Fly
Then: “Mr. Gold”
SPECIALTY CLASSES
MUSCLE
First.
10 Bench Press @12-15RM#
6 Supine MB Chest Throw
10 Scap Retract Ring Rows
(x4)
—
Then.
2 Rest-Pause Bench @70-60%
6 Tempo Ring Push-Ups (40×0)
12 UH Grip Band Pull Aparts
(x3)
—
Last.
8/s SA DB Strict Press
10 BB Skull Crushers
12 Plate Crush Press
(x3-5)
FIT
21-15-9
BB Rev Lunge
DB Snatch
Cossack Squats
300m Run
—
400m Row
—
40-30-20-10
Goblet Fwd Lunge
DB Pull Through
Rope Alt. Waves
200m Run
—
400m Row
WEDNESDAY
PSC
Format: 25+
For 25 Minutes:
8:4 Deadlifts
6 Ring Dips
12 Plank Toe Touches
6 Chin-Ups
200m Row E.O.R.
—–
+Focused Finisher:
25-15-10
BB Glute Bridge
Renegade Rows
1-Leg V-Ups (total)
Performance:
Week 6 Mile Focus
800m Run @80%
Rest 2′
400m Run @100%
SPECIALTY CLASSES
MUSCLE
Pre-Pump.
5 Easy Pull-Ups
6/s DB Hammer Curls
6/s KB Lawnmower Row
(x3)
—
Then, Find Your Pull-Up Max
—
Pump.
8/s Tempo DB Bench Row (30×0)
12 KB Curls
8/s Alternating DB Side Raise
(x4)
—
Another Pump.
8 Pause Chin-Ups (2”)
10 1½ BB Curls
12 Rear Delt Fly
(x4)
THURSDAY
PSC
Format: RFG
R.F.G. for 30 Min.
4/8/10 Push Press
5 Box Jumps
6/s SA KB Side Lunge
(x2)
—
20 Piston DB Curls
300m Run/15 Cal Bike
(x1)
Performance:
First: 2 Jerks + 5 Box Jumps (x20′)
Then: “Main” for time remaining
SPECIALTY CLASSES
MUSCLE
First.
10 Back Squat @12-15RM#
8 Slow Straight Leg Deadbugs
(x3)
—
Then.
2 Rest-Pause Back Squat @70-60%
80m Walk
8/s Leg Climbers
(x3)
—
Last.
80m Goblet LOW Walking Lunge
Wall Sit (or) Plank To Rest
(x3)
FIT
Complete AFAP
10:5
DB Sumo Squat
MB Slams
Renegade Rows (per side)
Hollow Rocks
5cal AB Sprint
—
300m Run
—
5:1
DB Suitcase Clean
MB Roll Outs (per side)
Plyo Skaters (per side)
5cal AB Sprint
—
300m Run
FRIDAY
PSC
Format: Intervals
First, Your Choice E.M.O.M.
STRENGTH: 3 Hang Clean
MUSCLE: 8 KB Sumo Deadlifts + 2 Row
(x10)
—
Then for 20″/10″ x 8
A: Explosive Lateral Step Ups
B: Plate Floor Wipers
C: KB Lunge Pass Throughs
D: DB Plank Rotations
(x1)
SATURDAY
PSC: Crown Point
For 36 Minutes:
3 Hang Clean OR 10/s Glute Kicks
3/s Skaters Bounds
(x3)
200m Run or Row
—–
20m Walking MB Lunges
5 MB Slams
(x3)
200m Run or Row
—–
8/s SA Lat Pulldown
8” ISO Lat Pushdown
(x3)
200m Run or Row
—–
5/s KB Farmers March
5/s KB Side Bend
(x3)
200m Run or Row
PSC: Ocean Beach
First, Every 3 Minutes:
8/12 cal Bike/Row/Run
8/s Sprinter Crunch
4 Push-Ups
*add 1 cal/rep each round
(10 round cap, or until “failure”)
—–
Then:
Last 8’ or once failed.
With a partner, YOU-GO-I-GO
10 RKB Swings
10 Goblet Squats
6 Plate Complex
6 Ab Rollouts
PSC: Bay Park
2×16′ (Rest 3’)
A:
8 Tempo UH Grip BB Rows (x030)
8 DB Lunge Jumps
8 Ring Push-Ups
8 1½ Goblet Squats
75m All Out Sprint
75m Recovery Jog
—
B:
8 Deadlifts
8 MB Squat Jumps
8 Tempo DB Floor Press (30×0)
8 Heavy DB Rev Lunge
20″ Bike Sprint
20″ Rest
SUNDAY
YOGA:
9am @OB
9am @CP
OPEN GYM:
10am – 12pm @CP
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