NEWS

BODY COMPOSITION ANALYSIS

Members are allowed up to one complimentary analysis per month and remember that there is a no show-fee of $25. Registration is required, here.

OCTOBER

Here are our week four re-test opportunities.

MON: Back Squat
4R or 8R

TUES: Varied
N/A

WED: Bulgarian Split Squat + Pull-Ups
Pull-Up Re-Test

THUR: Bench Press 
3R Bench Press + Tier 2 Conditioning Workout

FRI: Varied w/ Grip Focus
N/A

NO SHOW FEE

Please remember the no show fee of $10 that will be applied to your account when you register for a class and fail to show up. It continues to be very important that we all act responsibly and with consideration to our fellow members.

GRASSROOTS

If you’re a member and don’t yet have free access to our home-based workout programming: Grassroots, request it here.

MONDAY

PSC

First:
8 Back Squats
16 Supported SA Rows
Max Copenhagen Plank
(x20 Min)

12′ EMOM @ Heavy:
4 DB Lunges
+ 4 Renegade Rows
+ 4 Pull Throughs

TUESDAY

 

PSC

35-30-25-20-15
Barbell Rows
DB SA Hanging Side Lunge
DB Push Press
100:500m Ascending Run Ladder

WEDNESDAY

PSC

First:
6 Pull-Ups
16 Bulgarian Split Squat
(x16 Min)

Then:
8 RKB Swings
12 Archer Rows
12 Ballistic Lateral Step-Ups
30 Mountain Climbers
150m Run E.O.R.
(x18 Min)

THURSDAY

PSC

First:
8 Bench Press
10 Box Goblet Squats
4 Broad Jumps
(x16 Min)

Then:
5 Hang Power Cleans
2 Front Squats
14 Lateral Bar Hops
20″ Row/Bike @ 60%
(x14 Min)

FRIDAY

PSC

Every 2′ for 10′
10 Suitcase Deadlifts + 30″ Hold

7 Rounds:
8 Supine Rows
8 MB Slams
5 Half Burpees
–
500m Run to Finish Once

Finish:
Max Elevated Glute Bridge
Max Seated Curls
(x3)

SATURDAY

PSC

For Quality @ Heavy:
50 DB Front Squats
300m Run
50 Half Kneeling Press
300m Run
50 Deficit ½ Racked Lunges
300m Run
50 Alt. DB Sumo Rows
300m Run

SUNDAY

Closed.