Week 3/4 of current cycle!

Split Squat
– 3 reps per side
– 1st rep ONLY: 3 seconds down, 3 second pause in bottom position, then complete 2 reps with no tempo, per side
– Take 10 minutes building to heavy working weight

Every 3 minutes for 3 Rounds:
Complete the following;
Split Squat X 5 reps each side (no tempo)
Single Arm Bench Press X 10-12 reps per side
Single Arm Waiters Walk X 30 seconds each side

For time: (12 minute cap)
Single Arm Russian KB Swings, per side
*After Even sets only: (5 sets total)
Perform 1 Turkish Getup per side

*Using same weight for both the single arm swings and TGU


  • Next Foundations Session: This Sunday, Jan. 5th! Email [email protected] to register. (Only 8 Spots available)
  • Free “Lift & Learn”, Community Workout: Sat. Jan. 4th. 11am-Noon. Register Here! 
  • 28 Day Nutritional Challenge with Cara and Kristen! Workshop on Jan. 4th with the challenge starting on Jan. 6th! Details and Signup here! 
  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the facility!