Endurance Day- you have two met cons, both of them are pretty gross. Rowing with burpees over the Erg and then wall balls with push-ups

Olympic Lifting- class times are 9:30am, 11:30am, and 12:30pm. You will be testing a 1 rep max power clean + push jerk and then a 1 rep...

9am- Open Gym. Please sign up in Vagaro so I can program a workout for you 10am- SAQ is IN STUDIO due to cold weather 11am-1pm- Open Gym....

Front Squat Cycle Day 3- we will start with a little bit of freestanding handstand practice. Then front squats will be a 5x5 at 70% of...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!

Overhead Day- last day of push press before we transition to push jerk. You will test a 1 rep max. Conditioning will be a kb complex of...

6am-12pm: Open Gym- workouts are up in True Coach for those of you signed up 12pm: PUMP day- you have have volume bench press with...

Hinge day- you have single leg Romanian deadlifts, less volume but heavier weights from last week. This will be supersetted with plyo...

Olympic Lifting- class times are at 9:30am, 11:30am, and 12:30pm. Focus is on the snatch this week. Primers will be muscle snatch +...

9am-10am: Open gym 10am: SAQ will be IN STUDIO because it is going to be super cold outside 11:30am: Mobility/Stability 11am-1pm: Open gym

Endurance Day- you have an interval workout, 35 on 25 off, 6x (30 min) of plate ground to overhead, walking lunges, pull-ups, burpees,...

6am-12pm: Open gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!

Squat Day- skill work will be split kicks. Then day 2 of our front squat cycle- 5x5 at 65% of your 1RM. You will superset this with box...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up- you will be testing a 1RM bench press. Please grab me,...

Overhead Day- strength will be a 5x2 push press and 5x3 jerk dips. Next week you will find a heavy single push press, then we will...

Olympic lifting- class times are 9:30am, 11:30am, and 12:30 pm. Focus is on clean and jerk this week- primers will be muscle clean +...

8-10am: Open Gym. Please sign up on Vagaro so I can program a workout for you 10am- SAQ at will be AT THE STUDIO due to cold weather- we...

Hinge day- strength will be single leg Romanian deadlifts and depth push-ups. Conditioning will be with a partner. You have barbell...

6am-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 start with a mini flight simulator (lots of double unders) with a 12 min time cap. Then you will do follow the...