NEWS
March FOCUS
Pending our operation will continue to allow, we will be applying the following micro focuses in January.
- MON: Olympic Weightlifting
- TUES: Explosive Strength
- WED: Front Squat
- THUR: Varied
- FRI: Muscle
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
3 Hang Power Clean + 2 Jerks
8 Ring Body Saws
(x16’)
—–
Then, 10-10-8-8-6
Plate Sit-Ups**
DB Hang Power Clean**
20 BW Squats AFAP
12cal Row/Bike Sprint
(16’ cap)
*Tier 2: Mr. Pink Option
TUESDAY
PSC
4-5 Rounds
5 Pause DB Bench @Heavy
10 Bent Over MB Slams
10 Heavy DB Step-Ups
50m Sprint + 50m Jog
(x16’)
—–
4 Rounds
6 Burpees
6 Rotational MB Slams
8 SL V–Ups
(x2)
300m Run
(16’ cap)
WEDNESDAY
PSC
First, 5 Rounds
10 Front Squats
20 DB Half Kneeling Row @3010
(x20’)
—–
Then
6 1¼ DB Front Squat
10 DB Incline Plank Rows
30 High Knees
100m Run
(x12’)
THURSDAY
PSC
10’ EMOM
A: 10 BB Back Racked Deficit Rev Lunge
B: 10 Push-Up + Pull Through
—–
10’ Each / 3′ Rest
A:
5 Devil’s Press
5 Broad Jumps
10 Quadruped Rows
—
B:
6 Sumo Deadlift
8 Hanging Knee Raises
8 Lateral Plate Push-Ups
FRIDAY
PSC
4-5 Rounds
10 HK DB Arnold Press
4+4 Chin-Up Cluster @3010
(x13’)
—
4-5 Rounds
10 Crush Grip Front Raise @3010
20 HK Concentration Curls
10 BB Skull Crushers
(x13’)
—–
8′ AMRAP
2-4-6-8-10…
Lateral DB Burpees
8 Crush Grip Curl & Press
SATURDAY
PSC
20-15-10-15-20
RKB Swings**
KB Russian Twist**
DB Floor Press
Lateral DB Hops
Bike/Row Cals
—–
Finisher
12 Bilateral Rows
8 Sumo Goblet Squat @3031**
(x3-4)
