Get Pumped for this week's workouts!
Workouts of the week
Monday
Cycling Thrusters
5:00-4:00-3:00, 2:00 Rest
Echo Bike + Box Jump + Toe to Bar + Thrusters
Midline + Plyometrics
Tuesday
N/A
#TEAMPRVN TUESDAY
Every 3:00 x 6 Sets
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry
Unilateral Leg Strength and Posterior Delt
Wednesday
Power Clean and Jerk Complex
For Time: 9:00-13:00
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar + Shuttle Runs
Upper Body Hypertrophy Work
Thursday
N/A
16:00 EMOM
Triplet: Dual Kettlebell Front Rack Walking Lunge + GHD Sit-Ups + Wall Balls
Midline + Shoulder Health
Friday
Barbell Cycling : Power Snatch + Power Clean
For Time: 16:00-20:00
Row + Power Snatch + Run + Power Clean
Quads and Hamstrings
Saturday
Ring Muscle-Up
20:00 AMRAP
Triplet: Echo Bike + Ring Muscle-Ups + Burpee Box Jump Overs
Gymnastics Accessory Strength Work
Sunday
7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders
Posterior Chain
Member shout outs!
Amy Carnuccio welcome back!!
Eddie Esse diligently working on his pull-up progressions!
New member Ada Trinidad and OG member Michelle Marchiana are crushing it with consistency!!
Christina DiDomenico slaying her box jump (head over to our IG to watch the vid)
Community Corner
Join us for a day of fitness and fun!
We kick things off with an outdoor workout then follow it with a puppy yoga adoption event.
These sell out fast so make sure you register early!
Then on Sunday 10/13, join Coach Dani for a nutrition seminar.
Whether you’re trying to reset after the summer and get back on track, want strategies to avoid the holiday weight gain, or are just looking to dial in your nutrition and skyrocket your results, you don’t wanna miss this!
P.S. If you bring a friend, use
and your sign up fee is waived!
competition corner
Quote of the week
“It sounds simple telling people to work hard and never quit, but to really execute and demonstrate those principles takes discipline and faith. Those are the two factors that I believe separate the good from the great, the successes from the failures.”
– Nipsey Hustle
