-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 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.
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.
If you’re a member and don’t yet have free access to our home-based workout programming: Grassroots, request it here.
8 Back Squats
16 Bird Dog Rows
Max Decline Push-Ups
5 KB Complex
200m Row / 25″ Bike
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
16 Bulgarian Split Squat
10 Bent Over High Pull
5 Hell Trots
8 Bench Press
6 1 + 1/4 DB Front Squats
10 LP Reaches
8 MB Slams
OH Grip Deadlifts
DB Side Raises
4 x Max Farmer Holds
50/30 Deficit DB Reverse Lunges
50/30 Hollow Press