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This Week’s Training: 8/31 – 9/6
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  • Weekly Updates

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • Weekly Updates

NEWS

**NEW THIS WEEK**

“Re-Opening” 9/8: We will be re-opening Tuesday, September 8th at all three locations in the same format that we had prior to the second shutdown. Individual indoor workout zones with marked boundaries and 10-12′ distance between them. We will continue to program outdoor components as part of the regular workout flow.

OB: Wednesday night classes will resume next week once we resume indoor operations.

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

MONDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

First, for Muscle:
8 DB Front Squats
Max Sumo Rows
(x14 Min)

Then, 21-15-9:
DB Snatch
MB Slams

Finish:
500m Run

PB & OB PSC

A:
6 Back Squats
80m Farmer Walk
(x15 Min)

B:
10 SA Rotational Row R
5 MB Slams
10 SA Rotational Row L
5 MB Slams
150m Run
(x15 Min)

  • Tuesday

TUESDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

First, for Strength:
10 Half Kneeling Strict Press
10 SL RDL
(x15 Min)

Then, 6 Rounds:
15 Banded RKB Swings
20 Lateral KB Hops
100m Run

PB & OB PSC

A:
8 Bench Press
8 Box Jumps
(x15 Min)

B:
8 RKB Swings
8 Push-Ups
(x2)
50m Sprint –> 50m Jog
(x15 Min)

  • Wednesday

WEDNESDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

1 Round:
40 Hang Power Cleans
400m Run
40 Goblet Rev. Lunges
400m Run
60 Pendlay Rows
400m Run

PB & OB PSC

A:
8 Pull-Ups
20 Banded Speed Ham Curls
(x15 Min)

B:
10 Lunge to Curls
10 Squat Jumps
10 Plyo Skaters
80m SA Rack Walk
(x15 Min)

  • Thursday

THURSDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

First, for Muscle:
10 RDL
12 Bridge Press
(x14 Min)

Then, 10:1
SA Hanging Side Lunge
Pull Through
Skier Curls

PB & OB PSC

A:
6 Paused KB Sumo Deadlifts
Max Ring Dips
Max Copenhagen Planks
(x15 Min)

B:
6 1 + 1/4 DB Goblet Squats
10 SA Jerks
(x2)
200m Run
(x15 Min)

  • Friday

FRIDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

10 Rounds:
10 Deficit DB Reverse Lunges
10 Renegade Row
10 KB Push-Ups

Finish:
800m Run

PB & OB PSC

A:
8 Z Press
16 Lateral Step-Ups
(x15 Min)

B:
8 Deficit Push-Ups
6 Sumo Swings
14 Paused Mountain Climbers
10 Broad Jumps
(x15 Min)

  • Saturday

SATURDAY

BAY PARK PSC

3×6′ / 90”
A:
10 Squat Jumps
10 Hammer Curls

B:
6 Devil’s Press
100m Run

C:
8 Ballistic MB Snatch
8 Rotational Split Squat

Finish:
30 DB Thrusters + 500m Run

  • Sunday

SUNDAY

Closed.

Performance3602022-02-27T13:47:07-08:00

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