NEWS

SCHEDULE

-OB will be removing our 8 am class due to low attendance, and will be replace it with a fourth evening class. Accordingly, classes in the evening will move to on the half hour: 3:30p, 4:30p, 5:30, 6:30p. Because 7 pm has such low demand, it does not make sense for us to simply extend the current class times. Thank you for understanding.

OCTOBER

October training will be featuring the following consistent four-week programming cornerstones.

MON: Back Squat
Those who want to target their strength and performance will have a 4R baseline and re-test option. Those who are more interested in physique may focus on the middle of the board “muscle” focused options.

TUES: Varied
No set theme. Open weekly programming.

WED: Bulgarian Split Squat + Pull-Ups
BSS will build our single leg strength and help us correct imbalances, improve our physique, and get stronger. Pull-up baseline and re-test will occur for those interested.

THUR: Bench Press 
Same thing as bench, but with a 3R measurement instead of 4R for those training the performance option. Tier 2 will have a W1 + W4 optional conditioning workout that you can see in the notes.

FRI: Varied w/ Grip Focus
Sub-focus for Friday’s will be movements that challenge the total body, but in a way that taxes the grip and our central nervous system. This will have significant carryover to all that we do in the gym, specifically our pull-up ability for the month.

Workouts will be highly varied each week with those movements consistently featured on those days in some capacity. Make sure to track your progress all month long.

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 Bird Dog Rows
Max Decline Push-Ups
(x20 Min)

Then:
5 KB Complex
200m Row / 25″ Bike
(x12 Min)

TUESDAY

PSC

12′ EMOM:
A: 5 HPC + 5 Squat Jumps
B: 14 SA Lateral Step-Ups + 5 Front Raise

Then, 6 Rounds:
12 SA Incline Rows
12 SA Hang Snatch
12 Lateral Step Overs
(x2)
200m Run

WEDNESDAY

PSC

First:
16 Bulgarian Split Squat
6 Pull-Ups
10 Bent Over High Pull
(x20 Min)

Then:
5 Hell Trots
150m Run
(x15 Min)

THURSDAY

PSC

First:
8 Bench Press
6 1 + 1/4 DB Front Squats
10 LP Reaches
(x20 Min)

Then:
5 Burpees
8 MB Slams
(x3)
100m Run
(x11 Min)

FRIDAY

PSC

10:1
OH Grip Deadlifts
Barbell Push-Ups
DB Side Raises
100m Run

Finish:
4 x Max Farmer Holds
60″ Rest

SATURDAY

PSC

2 Rounds:
50/30 Deficit DB Reverse Lunges
400m Run
40/25 Chin-Ups
400m Run
50/30 Hollow Press
400m Run

SUNDAY

Closed.