Author: Claire Walsh
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Week Preview April 4-9
Monday Incline DB Flye, Trap 3, Sled Drag, Curls, Tricep Extn + Lifting Foundation: Back Squat, Pendlay Row Building: Snatch, Snatch Deadlift Tuesday Bulgarian Split Squat, Tib Raise, SL Back Extn, Banded Hip Flexion, Butterfly + Conditioning Wednesday Stretch and Conditioning Thursday TGU, CGBP or Ring Dip, DB row, Sled Push/Pull, Couch Stretch + Lifting
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Week Preview March 28-April 2
It’s spring break! That doesn’t mean you should take a week off of exercising and moving your body 🙂 Monday CBP, Cuban Rotation, SA Farmers walk, Sled Push, Pike Stretch + Lifting Foundation: Back Squat, Pendlay Row Building: Snatch, Snatch Deadlift Tuesday Row, SL Calf Raise, V-ups, FS, Ring leg Curl + Conditioning Wednesday Stretch
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Week Preview March 21-26
Our 4 weeks of Sublime Open are complete! With the most wins in the Rx category going to Cathy and Nick and the most wins in the scaled category going to Marley and Ryan. Attendance was great and super consistent. Even Coach Ashton showed up for all of them. Thanks to Coach Stacie for making
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Week Preview March 14-19
Last Sublime Open Workout this week! Monday Incline Flye, Trap 3, Sled Drag, Curls, Triceps + Lifting Foundation: Back Squat, Pendlay Row Building: OHS, Snatch Tuesday Bulgarian Split Squat, Tib Raise, SL Back Extn, Butterfly Stretch + Conditioning Wednesday Stretch and Conditioning Thursday Row or Bike then: CGBP or Ring Dip, DB Row, Sled Push/Pull,
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Week Preview March 7-12
The Sublime Open workouts are a ton of fun and great energy so if you haven’t come out for one yet try to make it before it’s done! Monday Sled Push, Seated GM, Leg Raise or T2B, Bike, Couch Stretch Foundation: Back Squat, Pendlay Row Building: OHS, Snatch Tuesday CBP, Cuban Rotation, Farmers Carry, Sled
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Week Preview February 28- March 5
New cycle begins this week! And the Sublime Open workouts continue on Saturdays. Depending on the length of the workouts released you may want to give yourself a bit more time than usual for your Saturday workouts. And if you’re craving the Whiteboard type workout, Saturday is when you’re gonna get that for the next
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Week Preview February 21-26
Okay that’s a wrap for the 8 week Foundation cycle and 6 month building strength cycle. Fun Partner Workout coming up on the holiday Monday. Still a couple spots available for that! Then next week we deload and coming up on Saturday we start taking on the Sublime Open workouts (these workouts will be based
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Week Preview February 14-19
Alright last week of this cycle. Bit of a deload this week in preparation for the weekend and Feats of Strength. If you aren’t going to come in on Saturday for Feats of Strength and you are doing your Foundation lifts this week, feel free to see what your heavy doubles or singles look like
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Week Preview February 7-12
Okaaaaay, we’re nearing the end of our 6 month Building strength cycle and our 8 week Foundation Strength cycle. This means that Feats of Strength is coming up soon! Where you will get the opportunity to test out a heavy single in your two favourite (or most improved) lifts. This week will be Buildings last
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Week Preview January 31-Feb 5
Monday Sled Push/pull, Back Squat, Bicep Curl, Tricep Extension, Goblet Squats + Lifting Foundation: OHS, Sumo Deadlift Building: Clean & Jerk, BS Tuesday Whiteboard Workout Wednesday Stretch and Conditioning Thursday Rev Step Up, Sled Drag, Ring Dip or Incline Bench, Inverted Row, Couch Stretch + Lifting Foundation: Barbell Lunges, Bent Over Barbell Row Building: Snatch,