Thursday, December 11th, 2025 – Bootcamp
Dave2025-12-16T19:26:13-04:00Warm Up Repeat For 5 Minutes 30 Jumping Jacks 16 Alternating Lunges 8 Inchworms Strength - Push Press 3 [...]
Wednesday, December 10th, 2025 – Bench Press
Dave2025-12-16T19:26:15-04:00Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push [...]
Wednesday, December 10th, 2025 – Bootcamp
Dave2025-12-16T19:26:17-04:00Warm Up Repeat For 5 Minutes 15 Band Rows 15 Band Bicep Curl 15 Band Overhead Press Strength: Pendlay Row 3 [...]
Tuesday, December 9th, 2025 – Bootcamp
Dave2025-12-16T19:26:18-04:00Warm Up Repeat For 5 Minutes 30 Plate Hops 10 Plate Squats 10 Plate Overhead Press Strength: Front Squats 3 [...]
Monday, December 8th, 2025 – Squat Class
Dave2025-12-16T19:26:20-04:00Warm-Up 12 Deep Lunge With Twist12 90/90 Hip Switch12 Glute Bridge12 Slow Eccentric Goblet SquatsCoach Guided (perform as many reps as coach needs to [...]
Monday, December 8th, 2025 – Bootcamp
Dave2025-12-16T19:26:21-04:00Warm Up Repeat For 5 Minutes 10 Inchworm To Push Ups 10 Band Good Mornings 30 Mountain Climbers Strength - [...]
Sunday, December 7th, 2025 – Overhead Press
Dave2025-12-16T19:26:23-04:00Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps as [...]
Saturday, December 6th, 2025 – Olympic Weightlifting 245.2
Dave2025-12-16T19:26:25-04:00OHS WORK 1st set: EMPTY BAR- 1 Snatch Balance + 5 OHS 2nd set: 1 Snatch Balance + 5 OHS @ 60% 3rd set: [...]
Saturday, December 6th, 2025 – Olympic Weightlifting 245.1
Dave2025-12-16T19:26:26-04:00Warm Up - 2 Rounds: 10 minute capA) 10x Band Scapular RetractionB) 10x Standing Shoulder CARs (5 per arm)C) 10x Band OHS w/ 2s pause [...]
Friday, December 5th, 2025 – Deadlift
Dave2025-12-16T19:26:28-04:00Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Glute Bridge March 16 Banded Good Morning Coach Guided (perform as many reps as [...]