NEWS
(NEW) – 6wk Muscle Focus
Our next Become More Nutrition Systems six week focus starts next Monday, the 15th. Coach Ashley will teach and guide you through the muscle building process and the successful habits that support it. Expect results. Enroll here.
March Cycle
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
BODY SCANS
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.
CLUB INFO
To see a list of our performance clubs, go 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 HPC & Push Jerk
10 Ring Miyagis
(x16’)
—
Then, 10:5
Hang Power Clean
UH Grip BB Row
20 Squat Jacks
100m Run
(16’ cap)
TUESDAY
PSC
4-5 Rounds
6 Pause Explosive Bench
8 DB RDL @3010
5 Max Broad Jumps
(x16’)
—
For 18’
8 Burpee Bench Jump Overs
12 Elev. Straight SL Glute Bridge
8 Ground to Elevated Push-Ups
12 Ballistic SL RDL
150m Run
WEDNESDAY
PSC
First, 4 Rounds
10-10-8-8 Front Squats
16 KB Paused Lawnmower Rows**
(x16’)
—
2×7’ EMOM / 2’ Rest
A:
6 FTF BB Thrusters
10 Low Plank Reaches
–
B: (OUT)
10 KB Pull Throughs**
10 Lateral KB Hops**
THURSDAY
PSC
For 25’
12 Elevated Renegade Rows
10 Lateral Bounds
10 Ring Body Saws
12 Rotational KB Split Squats**
80m Goblet Carry**
—
Finisher AFAP
800m Sprint
50 RKB Swings
(8’ cap)
FRIDAY
PSC
6’ AMRAP (OUT)
8 Lunge Jumps**
8 Push-Ups**
8 Sprinter Crunches**
—
4-5 Rounds
16 DB Piston Bench Press
5 1½ Pull-Ups
(x16’)
—
4 Rounds
8 Ring Dips
15 BB Curls
(x10’)
SATURDAY
PSC
Work for 35’
8 Two KB Hanging Side Lunge
8 Plank Walkouts
(x2)
–
4 Hell Trots**
16 Paused Mtn Climbers**
(x2)
–
8 Tuck Jumps**
75m Sprint + 75m Jog**
(x2)
