PROGRAMMING
🙌 COMMUNITY
Today’s community workout is a team EMOM in groups of three. You’ll rotate through bike, sandbag cleans, and pull-ups, with some built-in rest. Teamwork, pacing, and smooth transitions will drive the intensity.
What to Know Before You Come:
- Bring grips if you use them for Pull-ups.
🏋️ WEIGHTLIFTING
Our lift today is a hang power clean + hang clean, building to a heavy complex. Accessory work follows to reinforce shoulders, glutes, and core.
What to Know Before You Come:
- Pack your lifters if you have them.
💪 THE PUMP
Today’s pump session brings a full upper-body focus:
- Pull pump for lats, biceps, and back.
- Push pump (including bench press, of course) for chest, shoulders, and triceps.
- Ab pump finisher to lock it in.
See you at the gym!