Workout of the Day
STRENGTH
Pause Front Squat
3 x 5, building or across
*Pause for 2 secconds at bottom
Notes
After 2-4 warm up sets, perform 3 work sets of 5 reps, either building in load across sets or holding the same weight for all sets. Pause for a full two seconds in the bottom while maintaining an upright torso, strong brace, and active elbows.
Prioritize position and control over load. The pause should be stable and balanced, not relaxed. Drive smoothly out of the bottom without bouncing or losing posture.
METCON
EMOM x 9 MIN
1. 40 sec Strict T2B/Knee Raises
2. 40 sec Hollow hold
3. 40 sec Sit ups
Notes
Strict Toes-to-Bar/Knee Raises: Move with control and full tension. Avoid swinging and focus on pressing down through the bar while lifting with the core. Scale to partial ROM or knee raises or reduce time if strict form cannot be maintained.
Hollow Hold: Maintain a strong hollow position with lower back pressed into the floor and ribs down. Break early if tension is lost rather than letting the shape collapse.
Sit-Ups: Perform smooth, controlled reps with consistent breathing. Avoid rushing and use the remaining time to reset before the next minute.
(Bridge cycle 12/22-1/4 )
Matt setting up for some front squats
Coven Tonight!
Kick off 2026 with goals you actually feel excited about. Come learn road-tested tools to craft and implement habits and goal-setting strategies to empower your winter with inspired, joyful action. You will leave class catalyzed with a plan you can act on! Join Coach Clay for a fun evening of learning both folk ritual traditions and modern research-backed tactics for conjuring up a magical New Year.
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