Friday 12/1/17

In teams of 2, alternating full rounds

3 rounds:
2 rounds of Cindy (5 pullups, 10 pushup, 15 air squat)
1 round of DT 155/105 (12 deadlift, 9 hang clean, 6 shoulder to overhead)

For example: partner 1 does first round of cindy, partner 2 does first round of cindy, partner 1 does second round of cindy, partner 2 does second round of cindy, partner 1 does 1 round of DT, partner 2 does 1 round of DT, then back from the top for 2 more rounds

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New Programming Cycle — December 17/Jan 18

The time has come for a new six week programming cycle! For those of you who are new to the gym, we program our workouts in six week chunks. Each day of the week has a different theme, so you can get consistent practice at certain movements and concepts, while still getting lots of variety over time.

This new cycle will begin Monday, December 4th and take us through Sunday, January 14th. Here are the new themes! Don’t hesitate to reach out with any questions.

Monday: Team day! Partner & team workouts. Great way to meet some new friends!

Tuesday: Gymnastics! You asked, and we listened! By popular demand, we will be focusing on rope climbs, handstands, and toes to bar for our skill work these days.

Wednesday: Functional Bodybuilding! Wait a minute, isn’t that an oxymoron? Not at all! We will be using controlled, focused compound movements (think pressing, pushups, pull ups, lunges, etc.) to help us build more strength and stability. #getripped

Thursday: Squat Day! Always and forever, we will be squatting at Sabertooth every week. There’s no better movement to build your fitness!

Friday: Endurance! This was another very popular theme when we asked what you would like to see this cycle. Get ready for a mix of long, steady-state work as well as some challenging interval pieces.

Saturday: Barbell Complexes! A barbell complex is when you string together multiple different movements without putting the bar down. This will be a great day for building confidence with the barbell, improving your grip strength, and getting some Olympic lifting practice in as well.

Sunday: Deadlifts! This cycle we will be progressively moving towards lower reps with heavier loads. The last Sunday of the cycle (Jan 14) we will do something we very rarely do in class — test our 1RM deadlift!