Overhead Day- you have a 7 minute EMOM of 1 strict press + 2 push press, then a 7 minute EMOM of 1 push press + 2 push jerks. ...

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

Hinge Day- we will do a jumping warm-up followed by 5x2 deadlifts, then 10x1 power cleans from above the knee. You will finish with...

Olympic Lifting- focus will be on the snatch this week, specifically pulling under the bar and overhead stability. Primers will be...

Mobility/Stability- 9am in studio SAQ- 10:15am. I am planning for us to be at Chelsea Park, but if it is raining I will text everyone by...

Endurance Day- you have an interval workout of Russian kb swings, no push-up burpees, plate ground to overhead, rowing, and battle ropes

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

Back Squat Cycle Day 6- we will start with a 6 min AMRAP of 3 wall facing handstand push-ups, 4 strict pull-ups, and 5 goblet squats. ...

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

Overhead Day- you have a 7 min EMOM of 2 strict press + 2 push press, then a 7 min EMOM of 2 push press + 2 push jerks. Conditioning...

Olympic Lifting- focus will be on the clean only this week as Monday is an overhead day. You have muscle clean + front squat, then clean...

Mobility Stability: 9am in studio SAQ: 10:15am in studio- we will be moving back to Chelsea Park next week (5/7/22) Open Gym: 9-10am and...

Hinge Day- you have 5x3 deadlifts, 7x2 power cleans from above the knee, and no push-up burpee tuck jumps to finish

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

Endurance Day- we will do a little bit of rowing skill work. You then have 3x1k max effort rows. During your rest periods you will do...

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

Back Squat Cycle Day 5. You will start with a 6 min AMRAP of 3 wall facing handstand push-ups, 4 strict pull-ups, and 5 goblet squats. ...

Olympic Lifting- snatches this week. You have muscle snatch + overhead squat + snatch balance, dip snatches, snatches from mid thigh,...

9am- Mobility/Stability. Focus will be on the lower body this week SAQ IS CANCELED THIS WEEK- everyone is out of town. We will resume...

Overhead Day- 5 sets of 2 strict press + 2 push press + 2 push jerks, all at the heaviest weight used on 4/13/22. Conditioning will be...