Ok we begin a new cycle this week. The Building program will keep progressing through the 27 week Oly lifting cycle but the Foundation strength movements will change entirely. We also see the return of our Whiteboard Workouts and a bit of friendly competition. Tuesday TGU, Chins, Sled Drag, Trap 3, CBP, Pigeon + Lifting […]
It’s our last week of this Foundation cycle. After this week we change the big lifts and incorporate our WB workouts back into the mix. So, if you’re feeling it, this is the week to see what you can do with either your DL, BS, PP or Pendlay Row. I’ve seen so much progress made […]
Monday Cross Bench Pullover, Cuban Rotation, Farmers Walk, Sled Push, Pike Stretch + Conditioning Tuesday Row, Calf Raise, V ups, FS, Leg Curls + Lifting Foundation: Pendlay Row, Back Squat Building: Snatch + Back Squat Wednesday Conditioning + Stretching Thursday Incline Bench, Fr Lever Pull, Neck Pulls, Sled Drag, 90/90 + Conditioning Friday Sled Push, […]
Monday Push ups, Rowing, DB Ext. Rotation, Powel Raise, Sled Drag + Conditioning Tuesday Bike, Rhythm Squats, Jefferson Curl, Seated HF Raise, Couch Stretch + Lifting Foundation: Pendlay Row, Back Squat Building: Snatch + Back Squat Wednesday Conditioning + Stretching Thursday Med Ball Run, Shoulder Press, Chins, Med Ball Steps Ups, 90/90 + Conditioning Friday […]
Monday Sublime Mile, Deep Walking Lunges, Tib Raise, Back extension, Band Hip Flexion + Conditioning: Deck Squats, Box Jumps, Burpees Tuesday Incline Flye, Trap 3, Sled Drag, Curls, Tricep Extension + Lifting Foundation: Deadlift, Push Press Building: Hang Pwr Clean + Push Jerk Wednesday Conditioning + Stretching Thursday CGBP/Ring Dip, DB Row, Sled, Wall Slides, […]
Well fortunately, for our training, the holiday this week lands on the normal active recovery day for many of us. The heat isn’t going to be letting up so make sure you continue to drink plenty of water throughout the days. . . The days will include Foundation plus EITHER Lifting or Conditioning as follows: […]
Sooo 4th week back in the gym. We’ve been doing high reps and lighter weight so far, this week we’ll move slowly towards less reps and more weight. The days will include Foundation plus EITHER Lifting or Conditioning as follows: Monday Bike, Rhythm Squats, Jefferson Curl, Seated HF Raise, Couch Stretch + Conditioning Tuesday Push […]
Ok!! We’ve got our tempo front and back squats on Friday so our big lifts have changed days this week. You guys have been impressively getting through some long tough conditioning sessions in hot humid weather over the past few weeks so well done. For a special treat we’ve got some longer distance running back […]
Hey there, so most of us survived our first week back. Took a little time getting used to signing up in advance and keeping our social distance from one another. But our members are cleaning the equipment like that’s what they were born to do, so well done you guys! Just like last week the […]
Well, after over two months of working out a home and 3 weeks of working out in the parking lot, we are now able to reopen our gym! Programming, session schedules and session flow will all look a little different as we all adjust to new safety measures, but it’s still going to be the […]