This Week 

NEWS & EVENTS:

June 50/50! All month, as an homage to our Mission Beach “Boatyard Pricing”, when you refer a new member to the gym, they get 50% off their first month and you get 50% off your next month.

Sunday Yoga. We are pleased to announce the return of Sunday morning yoga, this Sunday 9 am at Crown Point and Ocean Beach.

June 29th Happy Hour. Save the date for a morning fundraiser workout and afternoon happy hour to kick off the TRUE start of Summer in PB. Charity and location are still being worked out.

PROGRAMMING:

“Bears, Beets, Battlestar Galactica”

BLOCK 4, WEEK 4:

Monday Deadlift
Tuesday – All Purpose
WednesdaySnatch
ThursdayMuscle
FridayAll Purpose

A new 6-week block starts Monday, June 24th.

MONDAY

 

PSC

First:
5 Deadlifts @ 60-80% (STRENGTH)
~OR~
8 Deadlifts @60% (MUSCLE)
10 Side Raises
10 KB Dead Bugs
*Every 5’ for 20’* (x4)

Then, for Conditioning.
w/a pal:

A1: 5 Hang Power Cleans
6 Lateral Bar Hops
80m Run

A2: 3/s FR Rev Lunges
5 BB Push Ups
6 Cal Bike Sprint

B: Rest
(x15’)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 12 Minutes.
15 OH KBS
150m Run
10 KB Squat Cleans
8cal AB

Then:
10-12-14-12-10
Double KB DL
Hollow Rocks
DB Snatch
Cross Climbers
200m Run

TUESDAY

PSC

First. 7′ AMRAP
10 OHKBS
10 Hollow Rocks
10 Squat Jumps

Then:
10/6 Pull Ups
10 V-Ups
5/s SA KB Thruster
6 Skaters
100m Run/10” All Out Bike Sprint
(x15’)

Finisher w/a Pal:
In a You Go, I Go Format:
AMRAP
80m Farmer Carry
80m Sprint
10 Knees to Elbows
80m Sprint
10 BB Rows
(x13’)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP:
100 KB Rev Lunges
100 Straight Leg Bicycles
500m Run
75 Renegade Rows
75 H2H Swings
400m Run
50 Ring Dips
50 Plyo Skaters
300m Run
25 Pull Ups
25 SA ½ Burpees
200m Run
10 Humblers
100m Plate Pinch Walk

MUSCLE: 4:30 pm, 6pm

First:
With a Barbell
8 Heavy Curls
12 Strict Press
(x3)

Then:
8 1½ Bench Press
10/s Alternating DB Curls
20 Standing Band Curls
(x5)

Last:
10 UH Grip BB Front Raise
10 Push-Ups
(AMRAP)

WEDNESDAY

 

PSC

First, for Strength:
4 Hang Snatches (Reset as Needed)
8/s Russian Twists
8/s SA Bicep Curl
*Every 4’ for 20’ (x5)*

Then, for Conditioning:
10:1 Goblet Squats
100m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Dynamic Total Body Warm-up

Main Movement:
2(1+2) Clean + Split Jerk
(x4-5)

Then, for Strength:
4×3 Anderson Front Squats

KETTLEBELL CORE: 5:30 pm

First, KB Skills:
4/s ½ Kneeling Swing Clean+Press+Windmill
30”-45” Ring Plank
6 Tempo Halos
(x12’)

15’ EMOM:
A: 12/s Side Stance Waves
B: 40 MB Flutter Kicks+10 Tuck Ups+4 Slams
C: 6 Alt KB Row+6 Double KB Swings

For 12’:
5/s Rev Lunge Halo
10 Hollow Rocks
5/s KB Push Press
40 Alt Rope Waves
80m Sprint

THURSDAY

The Basics of Push Pull

PSC

First:
8 Bench Press
10/s Gob Curtsy Lunge
8 Paused (2”) Ring Dips
10 Broad Jumps
*Work for 20’*

Then:
10 BB Floor Press + 10 Floor Wipers
10 Bulgarian Split Squats
15” MB Pec Crush Directly into
15 Push Ups
12 DB RDLs
200m Row
(x20’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First:
6 Back Squat @75-80%
(x5)

Then:
10 Front Squats @60-65%
(x3)

Last:
500m Recovery Walk

PRIMAL: 5 pm

Complete AFAP:
For 6 Rounds
8 DB Floor Wipers+ 8 DB Press
10 Cossack Squats
6 Chin Ups
30step DB OH Lunge

800m Run

For 6 Rounds
8 Wall Balls
10 Alt V Ups
6 DB RDL+Curl&Press
80m Sprint

800m Run

FRIDAY

PSC

First:
10 Push Press
8 DB Step Ups
6 MB Slams
40 FR Carry
150m Run
(x16’)
—Rest 3-4’—
Then:
1 Rope Pull + Return Drag AFAP
12 Goblet Curls
30” MB Plank
12 Walking Lunges
200m Run
(x16’)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First:
6 Wide Grip Pull-Ups
12 Close Grip BB Floor Press
(x5)

Then:
10 Controlled Pendlay Rows
10 Double KB Skull Crushers
(x4)

Last:
8 Heavy DB Pullovers
8/s Staggered Push-Ups
(x3-4)

SATURDAY

PSC: Crown Point

For 20′:
5 DB RDL + Curl & Press
40 Plate Flutter Kicks
200m Row
10 Wall Balls
12 Ring Rows
30m Plate OH Walking Lunge
200m Run

For 10’:
10 KB Swings
8 MB Slams
8 V Ups
100m Run

PSC: Ocean Beach

First, For 10’
4 Burpees
4/s SA KB Squat
4/s Shoulder Taps
4 Lunge Jumps

Then, For 20’
12 SB Squats
10 Ring Rows
10 OH KB Swings
10/s Straight leg bicycles
10/8 Push Ups
10 cal Bike / 200m Run Rotation

Last, With a Pal
400m Plate Pinch Carry

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.

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