Back Squat Cycle Day 18- this is your last day before we do a 1 rep max test!!!! You will do 5x1 with 3 min rest between sets. ...

Olympic Lifting- focus is on the clean and jerk this week. Primers are muscle clean + front squat + push jerk in split + jerk. Then you...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move inside due to...

Overhead Day- last week of overhead squats as a strength exercise before we move on to snatches in class. Conditioning will be rowing,...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!

Hinge/Single Leg/Gymnastics Day. You will do the same skill warm-up of pistols or shrimp squats and strict pull-ups. Then you will...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press singles, the high...

Endurance Day- you have intervals of rowing, double unders, Russian kb swings, no push-up burpees, and battle ropes

Olympic Lifting- focus is on the snatch this week. Primers will be the same- muscle snatch + snatch balance + dip snatch. You then have...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Back Squat Cycle Day 17- you are almost at the end of this cycle!!!! Everyone will do a 5x1 today, 3 minutes rest between sets. ...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!

Overhead Day- strength will be snatch grip push press + overhead squat. Conditioning will be an AMRAP of burpees, kb snatch, and plate...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day. You have bench press, dual kb row,...

Hinge/Single Leg/Gymnastics Day- new cycle of deadlifts starts today! I want to keep pistols in your systems, so you will start with a...

Olympic Lifting- you have clean and jerks this week. Primers will be muscle clean + front squat + push jerk in split + jerk. Then you...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Endurance Day- you have 3x 10 minute intervals of running, strict pull-ups, plate ground to overhead, and box jumps. Come ready to sweat!!!

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping Day, Coach Mike's choice!

Back Squat Cycle Day 16- you will do a 5x3 or a 5x1 if you have hit failure on triples. Conditioning will be a 1k row test