Voted BEST Gym in Lehi, Utah 5 years in a row

Wednesday 1.10.18

3 rounds for time of: 10 Over Unders (24/20 in.) 10 x 3-Point Shuttle Runs (20 m) 10 Deadlifts (225/155 lb.) Box Brief – Today’s workout is a jump, run, and hamstring bonanza! It’s a triplet comprised a jumping, yet functional body-weight movement, followed by a run involving change of direction, and a moderately loaded barbell that will leave you feeling jello-legged. Athletes perform 10 Over Unders with a PVC pipe that is lying on a box. PVC pipes can be weighed down with plates to help ensure that they stay, but only weigh down one side in case someone…

Tuesday 1.9.18

4 rounds for time of: 18 OH Plate Lunges (45/25 lb.) 12 Ring Rows Cash Out: (Immediately after completing your 4th round) 90-sec.Hold at the top of the Ring-Row position. Box Brief – After yesterday’s strength session, today is a short and sweet burner. The workout is a couplet of OH Plate Lunges (alternating reps, 9 reps on each leg) with a plate locked out overhead, followed by 12 Ring Rows for 4 rounds. After the final Ring Row on the fourth round, athletes hold their chest to the rings at the end range of motion of the Ring Row…

Monday 1.8.18

A. Front Squats 5-5-5 B. Max set unbroken Wall-Balls Rest 1 minute, then… Perform 50 percent of max set for time Box Brief – Happy Monday! Time to start out the week with a potent strength session—3 sets of 5 Front Squats with a quick finisher at the end. The goal on each of the sets of Front Squats is to have a near 5RM load, which means that rest will need to be ample between sets (about 4 min.) to ensure recovery. What’s your why?  Tomorrow is the start of our nutrition challenge. To kick it off, those who…

Saturday 1.6.18

1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125 lb.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (25/15 lb.) Box Brief – Saturday brings us a couplet of a moderate-heavy barbell pulling movement mixed with a moderate, yet high volume, Weighted Pull-up. At GO, athletes perform an ascending ladder of Power Cleans and a descending ladder of Pull-ups. Each “round” is 11 reps (1 Power Clean + 10 Weighted Pull-ups, then 2 Power Cleans + 9 Weighted Pull-ups, and so on), with the volume of each movement totaling 55 repetitions. The overall pace of the workout will be a slow grind with strategic small sets to help preserve energy…

Friday 1.5.18

Tabata Double-unders Front Squats (55/35 lb.) Double-unders Back Squats (65/45 lb.)   Box Brief – Tabata bonanza! Today we will be squatting and jumping for 4 full Tabata intervals mixing a quad-zapping, light barbell load with a metabolic/shoulder-intensive movement in the Double-under. At the start of the workout, athletes will perform a full Tabata of Double-unders: 20 seconds of work followed by 10 seconds of rest for 8 rounds, or 4 minutes of work. There will be no rest—except for resetting the clock— and athletes will go straight into the next Tabata: Front Squats. For the third Tabata, we’re back…