NEWS
FEBRUARY FOCUS
Pending our operation will continue to allow, we will be applying the following micro focuses in January.
- MON: Deadlifts
- TUES: Pull-Ups
- WED: Jerks
- THUR: Core Stability
- FRI: Varied
CURRENT PROGRAM DESIGN
Purple Tier Approach: We will continue to program workouts with an emphasis on being outdoors for as much of it as possible, per the purple tier government mandate that we must be outside. Once the purple tier is lifted, we will resume our usual formatting of workouts and programming approach. For now, effective will be prioritized above optimal.
BODY SCANS RE-OPENED
Body scans are returning to the gym in a controlled capacity. Please review our Body Scans 101 page for how and when to use it.
GRASSROOTS
All members can receive free access to our home-based workout programming: Grassroots, request it here.
NEW 2021 MEMBER SERVICES
NUTRITION COACHING
To learn more, go here.
PERSONAL TRAINING & SKILL SESSION
To learn more, go here.
MONDAY
PSC
First:
8 Deadlifts
10 Half Kneeling Side Raise
(x16 Min)
Then:
8 Rings Complex #1
10 Rotational DB Lunges
100m Farmer Walk
(x16 Min)
TUESDAY
PSC
4 Rounds:
6 Pull-Ups @ 2121
12 Half Rack Reverse KB Lunges
8′ Min Each / 2′ Rest
A:
5 Hang Power Cleans
8 Lateral Lunge Shuffles
8 Shoulder Taps
B”
10 RKB Swings
5 KB Goblet Cleans
100m Run
WEDNESDAY
PSC
First:
8 Push Press
8 MB Slams
(x16 Min)
Then, 10:1
Pull Through Complex
Rotational KB Split Squat
DB Snatch
80m Sprint
THURSDAY
PSC
4 Rounds:
5 1 + 1/4 KB Front Squats
12 Incline DB Rows
6 Ring Dips
18′ AMRAP:
10 Barbell Rows
6 DB Thrusters
6 OTDB Burpees
100m Run
FRIDAY
PSC
For 35 Minutes:
8 Bench Press
10 DB Bulgarian Deadlift
16 Unsupported KB Row
6 KB Cyclist Squats
Max Band Curls
SATURDAY
PSC
8 Rounds:
10 Bird Dog DB Rows
5 Decline Push-Ups
10 Kickstand KB Swings
8 Plate GTO
80m SA Front Rack Walk
(40 min Cap)
