9am- Olympic Lifting, focus will be on the snatch today. You have 1 1/4 overhead squats, muscle snatch + snatch balance, and snatch doubles

Back Squat Cycle Day 16- strength will be 5x5 or 5x3 back squats, comparing to 2/21/24. Conditioning will be rowing, air squats, and...

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

Overhead Day- strength will be push press. Conditioning will be plate ground to overhead and double unders

6am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: PUMP day. You have bench press, bent over dual db...

Hinge/Single Leg Day- strength will be back rack reverse lunges. This is an all strength day so instead of conditioning you will do an...

9am- Olympic Lifting. Focus will be on the clean and jerk this week. You have muscle clean + front squat, clean with a pause above the...

Endurance Day- you have three separate 7 min AMRAPs. Movements will be double unders, V-ups, plate ground to overhead, wall balls,...

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

Back Squat Cycle Day 15- 5x5 or 5x3, comparing to 2/12/24. Conditioning will be intervals of med ball toe taps, lateral ball slams, and...

6am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: PUMP day. You have piston bench press, chin-ups,...

Due to President's Day, there will be NO 6AM CLASS TODAY. The rest of the day is normal schedule. Overhead Day- you will do push jerk...

9am- Olympic Lifting. Focus will be on the snatch- you have dip snatch and snatch with a 3 position finish 10am- Mobility/Stability

Hinge/Single Leg Day- strength will be 5x5 deadlifts. Conditioning will be a partner workout of slam balls and dual db front rack...

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

Endurance Day- this will be a long burner of rowing, burpees, Russian kb swings, dual db thrusters, and double unders

6am-12pm: Open Gym. Workouts are up in TrueCoach for those of you signed up 12pm: PUMP day. You have max reps bench press at 70%, max...

Back Squat Cycle Day 14- you will compare to 2/2/24 and do either a 5x5 or 5x3 depending on your abilities. Conditioning will be an...

9am- Olympic Lifting. Focus will be on the clean and jerk this week. Primers are muscle clean + front squat + push jerk in split. Then...

Overhead Day- strength will be push press. Conditioning will be intervals of battle ropes, dual db overhead hold, and chin-ups