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This Week’s Training: 8/3 – 8/9
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  • Weekly Updates

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • Weekly Updates

NEWS

**NEW THIS WEEK**

PB Re-Opening: We are very excited to announce that we will test re-opening our Pacific Beach location in a highly modified outdoor-based capacity that we believe is in line with the current mandate. Our proposed set-up includes (3) stations each with (4) people in them at a time, all using their own equipment, and all of them completely outside or just under the garage door overhang. You will notice that PB will have a separate workout than Bay Park in order to accommodate this unique set-up, which will exclusively operate on an timed station format to start so we can ensure that we comply with the state mandate and exceed the social distancing precautions recommended by the CDC.

We will be offering six classes to start. If we are allowed to remain open we will expand on that schedule gradually and deliberately.

It is not our ideal or long time set-up, but it is a step towards regaining more fitness access in a way that supports the current mandate. Thank you in advance for understanding.

OB Re-Opening: OB presents its own logistical challenges that we are hard at work addressing. We don’t want to elevate hopes too much, but our expectation is to be open in a similar outdoor modified format as PB as early as Monday, August 10th. In the meantime, OB members have full access to Bay Park classes (4.6 miles away) and Crown Point offsite classes (2.2 miles away).

Offsite Update: Offsite will now be centered around resistance bands + plyometrics, and the workout will be posted on the website daily. You will not need to bring anything to class. We will continue to run these classes until we are told we can’t, with distance of more than double the CDC requirement and equipment that is completely unshared.

CURRENT COVID-19 OPERATIONS

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 Bay Park and Pacific Beach. We have a class every 50 minutes from 6 am – 8 pm at Bay Park, and six classes to start our re-opening test in PB.
  • OFFSITE CLASSES: There will be offsite workouts at the old Crown Point gym location, on the lawn by the Ingraham Street bridge: 11 am, 5:30 pm. Resistance bands will be provided for you.
  • AT HOME WORKOUTS: If you’re a member and don’t yet have access to Grassroots, request it here.

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

  • Monday

MONDAY

BAY PARK PSC

First, for Strength:
10 Front Rack Lunges
Max Pendlay Rows
Max BB Push-Ups
(x18 Min)

Finish:
1 Mile Run

PACIFIC BEACH PSC

Every 90″
A: 12 DB Squat Cleans
B: 20/15 Push-Ups + 90 Mountain Climbers
C: 30 Goblet Walking Lunges
(x7)

OFFSITE

8 Rounds:
10 Banded Squats
20 Lateral Lunge Shuffles
10 Plyo Push-Ups

1x Through:
50 Toe Taps
50 Hollow Band Pull Aparts
50 Half Burpees

  • Tuesday

TUESDAY

BAY PARK PSC

For Quality @ Heavy:
50 DB Suitcase Deadlifts
300m Run
50 DB Push Press
300m Run
50 Goblet Split Squats
300m Run
50 Crush Curls
300m Run

PACIFIC BEACH PSC

Every 90″
A: 15 DB Floor Press + 10 Lunge Jumps
B: 15 Goblet Squats + 10 Goblet Curls
C: 150m Farmer Carry
(x7)

OFFSITE

30′ AMRAP
10 Band Curls
15 Squat Jumps
10 Dips
15 V-Ups
10 Ballistic SL RDLs
100m Run

  • Wednesday

WEDNESDAY

BAY PARK PSC

10:1
Hang Power Cleans
Plyo Push-Ups
RKB Swings
100m Run

PACIFIC BEACH PSC

Every 90″
A: 4x4x4x4 RKB Swing Cluster + 20 Plank Lateral Bounds
B: 10 Burpees + 20” Wall Sit
C: 300m Sprint
(x7)

OFFSITE

10:1
Banded Lawnmower Rows
Lunge Jumps
Prone Y Raises
Explosive Curtsy Lunges
—
500m Run
—
10:1
Chevrons
Squat Jacks
Plank Rotations

  • Thursday

THURSDAY

BAY PARK PSC

First, for Muscle:
10 Push Press
10 DB Goblet Squats
(x15 Min)

Then, for Conditioning:
20 Renegade Rows
150m Run
(x10 Min)

PACIFIC BEACH PSC

Every 90″
A: 10 SA Jerks + 10 SA Suitcase Deadlifts
B: 16 Goblet Split Squat + 16 Plyo Skaters
C: 200m Sprint
(x7)

OFFSITE

7 Rounds:
20 Banded Front Raise
20 Banded Sumo Deadlifts
20 Plyo Skaters

21-15-9:
Lunge Throughs
Burpees

  • Friday

FRIDAY

BAY PARK PSC

14′ EMOM:
A: 10 KB Sumo Deadlifts
B: 12 Plate Rotations

Then, for Conditioning:
10 KB Push-Ups
10 Plate GTO
(x2)
100m Run
(x11 Min)

PACIFIC BEACH PSC

Every 90″
A: 20 SA Rows + 10 Pull Throughs
B: 5 Goblet Cleans + 5 Squat Jumps (x3)
C: 150m Half Rack Carry
(x7)

OFFSITE

10 Rounds:
20 Banded Press
10 Broad Jumps
20 Supine Banded Curls

Finish:
Bridge Run

  • Saturday

SATURDAY

BAY PARK PSC

5 Rounds:
20 DB Reverse Lunge
20 DB Floor Press
20 DB High Pull
20 H2H DB Swings
20 Kickstand Rows
200m Run
(28 Min Cap)

  • Sunday

SUNDAY

Closed.

Performance3602020-08-03T10:29:38-08:00

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