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:
10 Deadlifts
10 SA DB Jerks
(x16 Min)
Then:
10 DB Step Ups
10 Elevated Shoulder Taps
5 MB Ballistic Snatch
10 KB Curls
(x15 Min)
TUESDAY
PSC
First:
8 Pull-Ups
10 Goblet Squats
(x12 Min)
2×8′ / 2′
A:
6 Barbell FR Reverse Lunges
6 Deficit Push-Ups
6 Half Burpees
B:
8 OH KB Swings
20 KB Mountain Climbers
150m Run
WEDNESDAY
PSC
For 25 Minutes:
6 Push Press
60 DB Hollow Kicks
3x3x3 RKB Swing Clusters
8 MB Slams
FINISH:
16 SA Z Press
10 Russian Twists
(x4)
THURSDAY
PSC
10′ EMOM
A: 12 SA KB Front Squat
B: Max/sd Copenhagen Plank
Then:
10 DB Side Lunges
6 Goblet Cleans
12 Alt. Sumo KB Rows
100m Farmer Walk
(x16 Min)
FINISH:
5×10 Supine Row
Rest 60″
FRIDAY
PSC
3×9′ / 3′
A:
5 Hang Power Cleans
10 Sprinter Taps
6 Rings Push-Ups
B:
10 Renegade Rows
10 DB Snatch
100m Run
C:
10:1 Barbell Rows
10:1 OTB Lateral Hops
300m Run @ 5, 1
SATURDAY
PSC
30′ AMRAP
4 BW Complex
200m Run
4 DB Complex
200m Run
4 KB Complex
200m Run
