10am- SAQ will meet at the handball courts at Chelsea Park. We will start with a few lateral movement cone drills. Then speed ladder...

Cleans! We will start with muscle clean + front squat as your primers. Then power clean + clean + front squat. Conditioning will be...

7am-12pm: Open gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day with Coach Mike!

Endurance day- 5 rounds of 3 min on, 3 min off of kb swings, wall balls, and box jumps

Overhead day- push jerks for strength with the focus on the dip/drive today. We will also start to do a little bit of rowing skill work....

SCF IS CLOSED TODAY. HAPPY 4TH!!!!

THERE IS NO SAQ CLASS AT CHELSEA PARK TODAY! If you would like to get in a jumping workout, you can join me at the studio at 10am. ...

Back squats- you have quite a bit of volume today, working up to a heavy single then doing a few drop sets. Conditioning will be a 500m...

7am-12pm: Open Gym 12pm: We will do speed ladder instead of jumping this week. Since most everyone is away this weekend, there will be...

Cleans- we will continue to work on power cleans, but adding in the pull off of the floor. Conditioning will be kb cleans, goblet...

Endurance day- we will do a 30 on, 30 off workout. Movements are battle ropes, Russian kb swings, plate ground to overhead, box jumps,...

Overhead day- we will warm up with Turkish get ups and windmills. Strength will be a 5x3 push jerk, using the heaviest set of 5 from...

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

1 Rep Max Back Squat Test. Come well rested and ready to put up big numbers today. If there is time left in class, we will do a quick...

Cleans! Warm up will be weighted pull ups and front rack prep. Then a few muscle cleans + front squats followed by 7 sets of hang power...

Long endurance day- you have two separate 15 min AMRAPs of rowing, double unders, step ups, single leg V-ups, and sit ups

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

Overhead- this is the first day of a short push jerk cycle. You will do a 5x5, increasing across your sets. Conditioning will be squat...

Back Squats- 5x2 @90%. Next week (June 23rd), you will be testing your 1RM. Conditioning will be two separate 7 min EMOMs. This first...

Hinge/single leg- this will be the first day of a clean cycle. We will do an EMOM of muscle cleans + front squats. Conditioning will be...