November 2020 Programming Focus

November is already here and we are looking to gobble some last minute gains before 2020 comes to a close!

In October we saw our capacity strength cycle come to a close during the third week of the month with everyone retesting their 10RM Back Squat, Strict Press, and Deadlift. Everyone saw MASSIVE gains from 6 weeks back and we were so stoked to see the grind pay off with those bigger sets.

In the final week of October we then made a quick transition to our new and improved Baseline workouts. These are going to be “test flights” to not only establish a baseline for athletes but also to see if we want to go back and revamp them for 2021. These tests include heavy 3-reps of Power Cleans, Front Squat, Strict Press, and Deadlift. Keep in mind the transition from the 10RM one week to the 3RM the following week allows us to see how the time under tension and endurance of the high volume 10RMs transfers to raw strength for the heavy 3’s.

We also saw two very different and challenging benchmark workouts folded into the month: Painkiller and Pumpkin Spice Latte…these challenged our athletes to focus on consistency and capacity! There is a good chance we’ll be seeing these two workouts again in 2021!

In our new and final strength cycle we will be tackling 5RMs for the Front Squat, Push Press, and Deadlift. We will also be tackling the strength a little differently then everyone is used to…instead of continuously building sets during a session we will have athletes build up to the intended weight for the day and complete reps across at that weight. There will not be prescribed weights for these strength sessions but a “weight feel” such as “light-moderate” or “moderate-heavy” etc. This puts the reigns in athletes’ hands to go by feel based off where they are that day, but as sets begin to decrease over the weeks we will expect them to try and increase weight!

This strength cycle will also have a “transition week” to account for Thanksgiving where lots of our athletes will be traveling. That means this final cycle will actually be 7 weeks, ending the week of 12/14 which will then take us right up to the end of the year. Expect to see a fun Turkey BURN holiday workout along with some new Benchmark workouts sprinkled in this final cycle of the year. Let’s get after it!!!


Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.


Talk with a coach about your goals. Get the plan to achieve them.


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