NEWS

**NEW THIS WEEK**

Expanded Formats: Beginning this week, we will be working some racks into PB and OB program design. Half the class will start on A, the other half will start on B, then we’ll switch.

Class Schedule: As you might imagine, planning the class schedule right now is a logistical challenge, to say the least. While we’d love to have classes all day, at all locations, we’d very quickly go out of business due to unsustainable overhead costs. So, we’re constantly trying to find that sweet spot that meets member demand while also positioning us to continue to be successful and operating during all things COVID-19. In short, if it means you don’t see a time at a location you like, please adapt and adjust to what we have. We watch the schedule and its attendance very closely, and can promise to you that it will always be optimized the best we can with classes placed where you prove (with your actions) that you want to see them most.

CURRENT COVID-19 RESPONSE

In response to Governor Newsom’s mandate to close all indoor gym activity we have temporarily modified in the following manner.

  • ONSITE CLASSES: We are running outdoor modified classes at all locations.
  • AT HOME WORKOUTS: If you’re a member and don’t yet have free access to Grassroots, request it here.

These options will be in place for as long as the current mandate remains in effect.

MONDAY

BAY PARK PSC

First, for Muscle:
10 KB SA Front Squats
10 KB Push-Ups
10 DB High Pulls
(x15 Min)

Then:
10 SA KB Side Lunges
6 DB Snatch
10 DB Pull Through
(x9 Min)

Finish:
400m Sprint

PB & OB PSC

2×15′ 
A:
8 Back Squats
16 SA DB Rows

B:
3×4 RKB Swings
3×3 Plyo Push-Ups
100m Sprint

TUESDAY

BAY PARK PSC

1 Round:
40 Hang Power Cleans
300m Run
40 RKB Swings
300m Run
40 Barbell Rows
300m Run

PB & OB PSC

2×15′ 

A:
6 Bench Press
10 Sumo KB Deadlifts

B:
10 Renegade Rows
10 SL RDL
(x2)
200m Run

WEDNESDAY

BAY PARK PSC

First, for Strength:
5 Push Press
Complete 1 Set Every 2′ for 10′

Then, 8′ EMOM:
8 DB Vertical Jumps + 8 Diamond Push-Ups

Then, 4 Rounds AFAP:
10 Front Squats
20 DB Lateral Hops
150m Run

PB & OB PSC

2×15′ 

A:
5 Hang Snatch
8 DB Vertical Jumps
10 Lat Pulldowns

B:
12 Plyo Skaters
12 Plate GTO
12 Paused Mountain Climbers
12 Plate Squats
150m Run

THURSDAY

BAY PARK PSC

For 20 Minutes:
20 Alternating DB Floor Press
12 Half Rack Reverse Lunge
Max SA Rows (per side)
10 Ballistic RDLs
100m Run

Finish:
50 Cross Body Curls

PB & OB PSC

2×15′ 

A:
10 Lateral Glute Complex
10 Supine Row
Max Ring Dips

B:
10 Rotational Split Squat
Max Goblet Curls
(x3)
300m Run

FRIDAY

BAY PARK PSC

14′ EMOM
A: 16 Renegade Rows
B: 12 Suitcase Deadlifts

Then, in 14 Min Complete:
10: 1 Goblet Squats
100m Run
“Mr. Brown”

PB & OB PSC

2×15′ 

A:
10 Banded Pendlay Rows
5 31×1 Front Squats
Max Ring Crunches

B:
10:1 DB Push Press
10:1 DB Suitcase Deadlifts
100m Run

SATURDAY

BAY PARK PSC

For Quality @ Heavy:
50 Deficit Push-Ups
200m Farmer Walk
50 Deficit Goblet Reverse Lunge
400m Run
50 Weighted Toe Touches
200m Farmer Walk

SUNDAY

Closed.