Back Squat Cycle Day 30- you have 5-3-1 at 75-85-95% today. Conditioning will be an AMRAP of pull-ups, push-ups or ring dips, and goblet...

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

Overhead Day- strength will be muscle snatch, power snatch, and full snatch. Conditioning will be kettlebell snatches and double unders

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

Hinge/single leg day- strength will be a barbell complex of clean deadlifts + hang power cleans + thrusters. Conditioning will be...

Olympic Lifting- focus will be on the jerk this week. You have jerk behind the neck + jerk, then jerk doubles, then a few heavier singles

8:45am- Mobility/Stability in studio 11am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

I am taking the day off and you are with guest coach Lucy! She wrote a nasty endurance workout for you- suitcase jumping lunges, plate...

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

Back Squat Cycle Day 29- working sets will be 3x3 at 70-80-90%. Conditioning will be kettlebell cleans, kettlebell front squats, and...

6am-12pm: Open Gym, workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press, ring rows, barbell...

Overhead Day- you have a 10 min EMOM of push jerks today. Conditioning will be intervals of battle ropes, double unders, and dual...

Olympic Lifting- focus will be on the snatch this week. We will start with snatch balance + overhead squat. Then you will do dip...

8:45am- Mobility/Stability in studio 11am- PRIDE WORKOUT!!! We will meet at Pier 76 (36th and 12th) at 11am. This will be a bodyweight...

Hinge/Single Leg Day. More barbell complexes today- you will do clean deadlifts + hang power cleans + front squats. Conditioning will...

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

Endurance Day! You have a partner workout of rowing, burpees, box jumps, and wall balls

Back Squat Cycle Day 28- working sets will be 3x5 at 65-75-85%. Conditioning will be plate ground to overhead and dumbbell push press

Olympic Lifting- focus will be on the clean and jerk this week. You have muscle clean + front squat + push jerk in split, then clean +...

8:45am- Mobility/Stability in studio 11am- SAQ will meet at the handball courts at Chelsea Park. I will text everyone signed up by 8am...