Hinge Day- you have 5x3 deadlifts, 7x2 power cleans from above the knee, and no push-up burpee tuck jumps to finish

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

Endurance Day- we will do a little bit of rowing skill work. You then have 3x1k max effort rows. During your rest periods you will do...

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

Back Squat Cycle Day 5. You will start with a 6 min AMRAP of 3 wall facing handstand push-ups, 4 strict pull-ups, and 5 goblet squats. ...

Olympic Lifting- snatches this week. You have muscle snatch + overhead squat + snatch balance, dip snatches, snatches from mid thigh,...

9am- Mobility/Stability. Focus will be on the lower body this week SAQ IS CANCELED THIS WEEK- everyone is out of town. We will resume...

Overhead Day- 5 sets of 2 strict press + 2 push press + 2 push jerks, all at the heaviest weight used on 4/13/22. Conditioning will be...

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

Hinge Day- less volume, heavier weights this week. You have 5x3 deadlifts and then 5x2 power cleans from above the knee. We will finish...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day- you have bench press, supinated grip chin...

Endurance Day- you will do a partner conditioning workout of running (yes, running outside!), burpees to a plate, plate ground to...

Olympic Lifting- max out day! You will find a 1 rep max muscle clean + push press, then power clean + push jerk, and finally clean + jerk

8am- Open Gym. Please sign up on Vagaro so I can put a workout up in True Coach for you 9am- Mobility/Stability. Full body stretch...

Back Squat Cycle Day 4- you will start with your 5 min AMRAP of wall facing handstand push-ups, strict pull-ups, and goblet squats. ...

Overhead Day- you will do 2 strict press + 2 push press + 2 push jerks this week (same movements, slightly different rep scheme). ...

6am-12pm: Open gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press, long arm crunches,...

Hinge Day- you have 5x5 deadlifts, then 5x3 power cleans from above the knee. Conditioning will be lateral box jump overs (12")

Olympic Lifting- you will find a max muscle snatch, power snatch, and full snatch today

9am- Mobility/Stability. We will do a full body stretch, then stability work for shoulders 10:15am- SAQ will be in studio, still waiting...