Monday, January 8, 2018

Strength Cycle 8 starts today

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The holidays are done, so we get to focus on getting strong again. Today we start Cycle 8 of our strength program.

How it works: fill out the form at the link below with your 1RMs. We'll calculate a personalized program and email it to you. Bring your program with you when you come to the gym.

We program 8 weeks, 4-days a week. Just come in and do day 1-2-3-4 in that order (we conveniently numbered it that way for you). There are 2-day and 3-day a week modifications to the program, so let me know if you need that.

Who should do this? Really, anyone can do it, even beginners. I'm happy to teach you the movements as you go through the program (remember, we're a school of strength). However you won't get as much out of it until you have a good set of 1RMs for all of the lifts and you've been with us long enough to have pretty good movement patterns on all of the core power lifts.  If I ask your 1RM for Squat, Bench Press, Press, and Deadlift and you can rattle them off without looking at your book, you're ready for this. If not, stick with the S&C program and you'll be ready soon.

If you've done a bunch of these cycles, this is pretty much the same style. We did do one thing differently this time: I'm keeping the same AGT work all week long so that you can get a chance to adapt to it. We'll see how it works - it's all one big experiment here :)

AGT? What's that? If you haven't been with us, you may be wondering what the AGT stuff is.  It's our way of tricking you into doing "cardio", but it's easy and low intensity - nothing like what you're used to thinking of with cardio or metcons.  I wrote about our AGT approach here before. The gist: short amounts of high power-output, lots of rest, never get out of breath.

We intend the strength program to be for folks who can commit to 4-days a week for the 8-week program. If you have a more erratic schedule, the S&C daily program (below) is the ideal program for you. It's less structured than the strength program - think of it as the antifragile version of our strength program.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


clean 5-3-4x3


5 heavy swings between sets

Group Workout

6 rounds:

5L, 5R stacked (two handed) pistol grip swing clean. 
*this grip enables a heavier weight to be moved safely and effectively 


as quickly as possible, 5 rounds:
10 box jumps
10 half-burpees 
10 elevator sit ups 


2 minute plank hold


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