MONTHLY FOCUS

Why have a Monthly Focus?

Our innovative class design rotates training focus aka “phase” every 4 weeks, ensuring you achieve a balanced and comprehensive workout. This structure also allows you to see results as workouts progress throughout the month.

Performance and Enurance Phase

October 6th - November 2nd

Objective:
This phase is all about pushing yourself to expand your physical and mental capacity through higher rep sets and sustained endurance work. You will build muscle, boost stamina, and get mentally tougher!

Performance Sets/Stations

  • Will include explosive movements: box jumps, sprint intervals, broad jumps, agility drills

  • Layer in compound lifts and AMRAPs to drive intensity and volume

  • Get ready for athletic moments—this phase will bring out your inner athlete!

Endurance Training

  • Look for higher rep sets of 12-20x, and timed sets going for as many reps as possible. 

  • Let the time of the interval dictate the intensity. Longer sets move a little slower, shorter sets move with more intensity.

  • We will incorporate slightly higher intensity steady-state cardio, that will improve cardiovascular output, along with mental grit and toughness.

  • Practice pacing strategies and breath control. Strive to find a challenging pace that you can hold for the duration. 

This Phase Can Still Promote Muscle-Building 

  • We will still implement progressive overload and time under tension with these higher rep ranges. This will be a good change up after the last 2 phases of lower rep ranges.

  • These higher rep sets will cause metabolic stress in a new way, which can lead to hypertrophy if done correctly. (Getting close to failure)

  • You can still track reps, weights, AMRAP scores and effort— to make progress visible

Homework Assignment (Non-Workout Focus)

Stress Reset Challenge

  • Choose one decompression activity: journaling, walking, breathwork, or stretching. Must be unplugged from your phone!

  • The Goal: 3 or more sessions/week, 10 minutes each

Why? 

  • Improves Recovery: Reduces cortisol, lowers inflammation, and supports muscle repair

  • Boosts Performance: A calm nervous system leads to better output and focus

Access Workout Slides | Free for Members, $20/Mo Non Members

Go to “Categories” and Click on “Strength Training” below and use the Google slide link to access current workouts