NEWS
BLOCK 5 FOCUS (Week 1)
- MON: Relative Strength
- TUES: Cleans
- WED: Bench Press
- THUR: Varied
- FRI: Deadlifts
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.
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NEW 2021 MEMBER SERVICES
NUTRITION COACHING
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PERSONAL TRAINING & SKILL SESSION
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MONDAY
PSC
10′ EMOM
4 Pull-Ups
12 Lunge Jumps
—
7-8 Rounds
8 Heavy SA Push Press
10 Lateral SA Step-Ups
8 Push-Ups @3010
10 V-Ups
100m Run
(x25′)
TUESDAY
PSC
First:
5 Hang Power Cleans
7 Ring Body Saws
80m HR KB Walk
(x20′)
—
Then:
10:1
FTF Front Squats
Half Burpees
*30 Squat Jacks E.O.R.
(15′ cap)
WEDNESDAY
PSC
First:
8 Bench Press
8 DB RDL
8 Renegade Rows
(x18′)
—
Then:
16′ AMRAP
8 FTF FR Reverse Lunge
8 Pendlay Rows
8 BB Push-Ups
8cal Bike / 12cal Row
THURSDAY
PSC
Densities: 2×9′ / 2′
A:
10 DB Hang Snatch
10 Incline Plank Rows
10 Goblet Muscle Cleans
—
B:
10 Plate GTO’s
15 Quadruped Pull Throughs
20 Plate Plyo Rotations
—
Finisher (BUAN)
30 Inchworms
1 Mile Run
(15′ cap)
FRIDAY
PSC
First:
8 Deadlifts
4 Broad Jumps
8 Hollow Rocks
(x20′)
—
Then:
8 Rounds
5 HPC & Jerk
10 Archer Rows
5 Power Burpees
(15′ cap)
SATURDAY
PSC
15:1
Goblet Reverse Lunge
Renegade Side Raises
KB Lateral Hops (per side)
KB Crush Push-Ups
200m Run E.O.R.
(40′ cap)
