NEWS

BLOCK 5 FOCUS (Week 2)

  • MON: Relative Strength
  • TUES: Cleans
  • WED: Bench Press
  • THUR: Varied
  • FRI: Deadlifts

Body Scans
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.

Nutrition Coaching
To learn more, go here. 

Personal Training
To learn more, go here.

MONDAY

Gym in Bay Park San Diego

PSC

For 25 Minutes:
8 Barbell Rows
8 Decline Renegade Rows
8 FR DB Curtsy Lunge
(x2)
8cal Row/Bike
–
5 Chin-Ups
10 Push-Ups
(x2)
100m Run
—
w/a Partner: You Go, I GO
100 Burpees
100 V-Ups
(10′ cap)

TUESDAY

PSC

First:
4 Hang Power Clean
12 SP Reach Throughs
80m Goblet Carry
(x20′)
—
Then:
10-10-8-8-6
Goblet Squat Cleans
Lateral KB Hops (per side)
KB Curls
7cal Bike / 10cal Row
(x15′ cap)

WEDNESDAY

Gym in Bay Park San Diego

PSC

First:
8 Bench Press
10 KB HR Step-Ups
12 Alt. KB Sumo Rows
(x18′)
—
Then: AMRAP
8 Rotational Split Squats
6 Crush Grip Push-Ups
8 Unsupported SA Rows
150m Run E.O.R.
(x16′)

THURSDAY

PSC

8 Rounds
6 Push Press
8 Ab Rollouts
10 Rotational MB Slams
20 Ballistic Lateral Step-Ups
*Alternate:
A: 200m Run
B: 50 HP Kickouts
(x35’ cap)

FRIDAY

PSC

First:
8 Deadlifts
5 Bench Jump Overs
16 Ring Mtn Climbers
(x20′)
—
Then:
15’ EMOM
A: 3 Hell Trots
B: 8 Supine Rows + 8 Pull Throughs
C: 15 DB Vertical Jumps

SATURDAY

Ocean Beach Gym

PSC

16-14-12-10-8-6-4
HR KB Squats
KB Archer Rows
Plyo Skaters
Skier Curls
Bike/Row Cals
(x30′ cap)
—
Finisher
300m Farmer’s Carry
(x6′ cap)