Hinge Day- this will be your intro to sumo deadlifting. Strength will be wide stance goblet squats and wide stance good mornings. ...

Olympic Lifting. Class times will be 9:30am, 11:30am, and 12:30pm. We will be doing a lot of split jerk technique work- press in split,...

10am- SAQ at Chelsea Park. We will likely be on the turf, I will text everyone signed up when I arrive and let you know where to find me...

Endurance Day- the weather looks like it will be perfect, so you will be running!!! Partner conditioning of running, burpees, box jumps,...

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

Overhead Day- strength will be segmented power snatch + power snatch + OHS. Conditioning will be tempo kb snatches to work on shoulder...

Back Squats- last day of squatting before we transition to a lunge cycle. 7 min pull up EMOM, 5x5 back squats, and then conditioning...

Olympic Lifting- class times are 9:30am, 10:30am, and 12:30pm. Focus will be on cleans this week. 10 minute EMOM starting from mid...

10am- SAQ at Chelsea Park. Plan on meeting on the field- I will text everyone signed up if we move to the handball courts 11:30am-...

Single Leg/Hinge Day- final day of cossack progressions before we transition to sumo deadlifting. Conditioning will be a partner AMRAP...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day led by Coach Mike, I will likely be...

Endurance Day- no push up burpees, box jumps, and Russian kb swings. We will finish with abs by Mike!

Overhead Day- week 2 of snatches. We will do a power snatch with a pause above the knee + 2 overhead squats. Conditioning is rowing and...

Olympic Lifting- classes will be at 9:30am, 11:30am, and 12:30pm. Focus will be on the jerk- push press + clean grip OHS, push jerk, and...

10am- SAQ. We will meet at Chelsea Park- look for us on the turf, if we are not there, check the handball courts. We will do a mixture...

Squat day- strength will be a pull up EMOM and then week 5 of 5x5 back squats. Conditioning will be box jump overs, sit ups, air squats,...

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

Hinge/Single leg day- strength will be cossack variations and tempo pull ups. Conditioning will be a partner workout of deadlifts,...

Endurance Day- you have 3 different 12 min AMRAPs with 3 minutes of rest in between. Movements will be rowing, burpees over the erg,...

Olympic Lifting- you have muscle clean + front squat, power clean above the knee + clean above the knee, then power clean + clean