Schedule and programming will be revised this week to accommodate "Murph" and Memorial Day. I also have jury duty, so this is subject to...

Monday, May 13th- Overhead A. Push Press 5x5 *start at 70% of heavy single from 4/5/24 B. Tabata Battle Ropes C. Tabata Side Plank D....

Monday, May 6th- Back Squat Cycle Day 23 A. Back Squat 5x5 or 5x3 *compare to 4/26/24 B. For Time 10-8-6-4-2 Barbell Thrusters Burpees...

Monday, April 29th- Endurance A. 10 min AMRAP: 3 strict pull-ups 6 push-ups 9 air squats B. 12 min AMRAP: 5 plate G2O 10 sit-ups 15...

Monday, April 22nd- Hinge/Single Leg A. Back Rack Bulgarian Split Squat 5x5 B1. Tempo Romanian Deadlift 3x8 @32x1 B2. Ab Wheel Rollout...

Monday, April 15th: Overhead A. 1 rep max push jerk TEST B. 30 on, 30 off, 5x (15 min): battle ropes ring/bench dips plate overhead...

9am- Olympic Lifting. Focus will be on the snatch this week- you have muscle snatch + snatch balance, snatch from blocks, and snatch from...

Hinge/Single Leg Day- you will be finding a heavy single deadlift. We will then do double under skill work and Tabata double unders. ...

7am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: Mobility/Stability

Endurance Day- you have an interval workout today. Movements will be pull-ups, push-ups, rowing, and wall balls

6am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: PUMP day. You have strict shoulder press, iso curls,...

Back Squat Cycle Day 20. You will do either a 5x5 or 5x3, comparing to 3/29/24. Conditioning will be an ascending ladder of American kb...

9am- Olympic Lifting. Focus will be on the clean + jerk this week. You have muscle clean + front squat + tall jerk + jerk, then clean...

Overhead Day- we will be re-testing a 1 rep max push press today! Conditioning will be Turkish get ups, single arm thrusters, wall walks,...

7am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: Mobility/Stability

Hinge/Single Leg Day- strength will be dual kb front rack walking lunges. Part B will be an alternating EMOM of deadlifts and weighted...

6am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: PUMP day! You have all push/pull exercises today- db...

Endurance Day- you have a partner workout of running, burpees, box jumps, and Russian kb swings

9am- Olympic Lifting. You have heavy single snatch, then drop sets, then snatch pulls 10am- Mobility/Stability

Back Squat Cycle Day 19- you have either a 5x5 or 5x3 compared to 3/20/24. Conditioning will be a nasty wall ball workout ;)