Back Squat Cycle Day 15- we are towards the end of this cycle. You will do a 5x3 unless that is at failure in which case you will move...

Olympic Lifting- focus will be on clean & jerk this week. Primers are muscle clean + front squat + push jerk in split. Then you have...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Overhead Day- you will continue to do snatch grip push press + overhead squat. This will be supersetted with dual med ball plank holds. ...

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

Single Leg/Hinge/Gymnastics Day- strength will be pistols (concentric only) and crow to plank. Conditioning will be deadlifts and box...

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

Endurance Day- it is a ROUGH one today, so come well hydrated and ready to work. You have rowing, burpees, pull-ups, push-ups, air...

Olympic Lifting- focus will be on the snatch this week, putting together the whole movement. You will do a 5x3, then a 5x2, then a 5x1...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Back Squat Cycle Day 14- we will continue to do jumping skill work in the warm-up. Strength will be either a 5x5 or a 5x3 back squat...

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

Overhead Day- strength will be 2 snatch grip push press + 1 overhead squat and contralateral plank walks. Conditioning will be intervals...

6am-12pm: Open Gym- workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press (no tempo this week),...

Single Leg/Hinge/Gymnastics Day- today will be the first day of actual pistol work, focusing on the eccentric phase of the movement. You...

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

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts in Chelsea Park. If we need to move indoors due to rain,...

Endurance Day- you have an interval workout of pull-ups, plate ground to overhead, wall balls, and double unders

7am-12pm: Open Gym 12pm: Jumping Day, Coach Mike's choice!

Back Squat Cycle Day 13- same 5x5 back squat for those of you that are not yet at failure. If you have hit failure, volume is reduced to...