Author: Claire Walsh
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Week Preview – Dec 1 – Dec 6
Our Christmas Party is coming up this Saturday! Sign up sheet is on the desk. Monday Back Squat, Sled pull, Scott Curl, KOT Split Squat, Side Plank Foundation: Push Press, Sumo DeadliftBuilding: BS, FS Tuesday EMOM Conditioning Wednesday Conditioning and Stretch Thursday Back Extension, Ext. Rot, Dragon Flag, BTN Press, Rev Nordic Foundation: Split Squat,
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Week Preview – Nov 24-29
Monday Back Squat, Sled push/pull, Spider Curl, Tricep Extn, Frog Stretch Foundation: Push Press, Sumo DeadliftBuilding: BS, FS Tuesday Interval Conditioning Wednesday Conditioning and Stretch Thursday Rev Step up, Sled Pull, Dips or Incline Bench, Inverted Row, Pigeon Stretch Foundation: Split Squat, Bent Over RowBuilding: Snatch, CJ Friday RDL, CBP, Lsit, Trap 3, Jefferson Curl,
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Week Preview – Nov 17-22
Ok so this is the beginning of a new strength cycle for Foundation so you’ll see new lifts this week. Building also changes to a lower body strength day, an upper body strength day and an oly lifting day. Monday Back Squat, Sled pull, Incline Bench, Chins, Rev Step up Foundation: Push Press, Sumo DeadliftBuilding:
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Week Preview – Nov 10-15
Short week again with a closure on Remembrance Day, please note the changes in the routine this week. This is the last week of this cycle so the Foundation strength program will be deloading their lifts. Monday Band pull in, Back Extension, Seated Calf Raise, Goblet Squat, Couch Stretch Foundation: Landmine SL DL, Strict PressBuilding:
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Week Preview – Nov 3-8
Okay, I know you never want to leave the house again, HOWEVER. . . Monday BTN Press, Inverted Row, Sled Push, GHD Situps, Stretch Foundation: Landmine SL DL, Strict PressBuilding: Hng Snatch, FS Tuesday WB Workout Wednesday Conditioning and Stretch Thursday Deficit DL, L sit, KOT Split Squat, QL Extension, CBP Foundation: FS, Landmine RowBuilding:
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Week Preview – Oct 27-31
Okay guys, it’s getting DARK and it’s kinda rainy a lot of the time, and it’s getting cooler. There’s a good chance you’re gonna start feeling a bit low, and like, REALLY not wanting to haul your butt to the gym. But you still should. . . because you’ll sleep better and feel better if
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Week Preview – Oct 20-25
Back to regular schedule! Also if anyone plans this far ahead, our members Christmas Party is scheduled for Dec 6. Monday Band Pull in, Back Extension, Calf Raise, Goblet Squat, Couch Stretch Foundation: Landmine SL DL, Strict PressBuilding: Hi Hng Snatch, FS Tuesday WB Workout Wednesday Conditioning and Stretch Thursday Shoulder Press, Chins, Trap 3,
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Week Preview – Oct 13-18
Ok we’re back to having a shorter training week! Monday we have a Teams of 4 holiday workout and then Tuesday will be a typical Monday workout and so on. Monday Holiday Workout! Teams of 4. Dress to do part of your workout outside. Tuesday BTN Press, Inverted Row, Sled Push, GHD Situps, Stretch Foundation:
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Week Preview – Oct 6 – 11
Ok we’re back to having a normal training week! No shocks, no surprises (even though the people that are surprised are the ones who don’t read this) Monday Seated GM, Garhammers, Tib Raise, CBP, Pigeon Foundation: Landmine SL DL, Strict PressBuilding: Hi Hng Snatch, FS Tuesday WB Workout Wednesday Conditioning and Stretch Thursday Push ups
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Week Preview – Sept 29 – Oct 4
Hi everyone, we will be closed on Tuesday of this week for Truth and Reconciliation day. This will push the rest of the week back so our conditioning will be on Thursday and the regular lifting on Friday. Monday Band Pull in, Back Extension, Calf Raise, Goblet Squat, Pike Stretch Foundation: Landmine SL DL, Strict