6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping with Coach Mike!

Hinge day- this will be your first day of actual sumo deadlifts. You will do a 5x5, increasing across your sets. Conditioning will be...

Endurance Day- you have 3 separate conditioning pieces. Movements will be burpees, single arm kb thrusters, rowing, box jumps, Russian...

Olympic Lifting- class times are at 9:30am, 11:30am, and 12:30pm. Focus will be on cleans this week. Primers will be muscle clean +...

10am- SAQ at Chelsea Park. We will plan to meet on the turf, I will text everyone signed up if that changes. We will do lateral...

Overhead Day- we will start with a complex of power snatch above the knee + overhead squat + snatch above the knee. Conditioning will be...

6am-12pm: Open Gym- workouts are up in True Coach for those of you signed up 12pm: Jumping day- Coach Mike's choice!

Lunge cycle starts today!!!! We will start with our 7 minute pull up EMOM. Then you will do back rack lunges- 8 sets of 2 walking...

Hinge Day- this will be your intro to sumo deadlifting. Strength will be wide stance goblet squats and wide stance good mornings. ...

Olympic Lifting. Class times will be 9:30am, 11:30am, and 12:30pm. We will be doing a lot of split jerk technique work- press in split,...

10am- SAQ at Chelsea Park. We will likely be on the turf, I will text everyone signed up when I arrive and let you know where to find me...

Endurance Day- the weather looks like it will be perfect, so you will be running!!! Partner conditioning of running, burpees, box jumps,...

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

Overhead Day- strength will be segmented power snatch + power snatch + OHS. Conditioning will be tempo kb snatches to work on shoulder...

Back Squats- last day of squatting before we transition to a lunge cycle. 7 min pull up EMOM, 5x5 back squats, and then conditioning...

Olympic Lifting- class times are 9:30am, 10:30am, and 12:30pm. Focus will be on cleans this week. 10 minute EMOM starting from mid...

10am- SAQ at Chelsea Park. Plan on meeting on the field- I will text everyone signed up if we move to the handball courts 11:30am-...

Single Leg/Hinge Day- final day of cossack progressions before we transition to sumo deadlifting. Conditioning will be a partner AMRAP...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day led by Coach Mike, I will likely be...

Endurance Day- no push up burpees, box jumps, and Russian kb swings. We will finish with abs by Mike!