OUR PROGRAMMING

The secret sauce to The Training Lab

Meet Andy, Our Mad Scientist

Andy Paik is the head programmer at The Training Lab. Like a brewmaster at a brewery or a vintner at a winery, the programmer at a gym is one of the key aspects to the final product.

Andy has been programming at gyms for over 5 years now, and has been crafting workouts here since he joined.

 

Programming is a Science

Just like the aforementioned professions, Andy evaluates several inputs (client base athletic level, short and long term fitness goals of the gym, general fatigue or spryness, time factors, weather and seasonal factors, etc) and formulates the daily prescribed workouts done at the gym.

We then evaluate the results and use those results as feedback into the next cycle of workout programming.

Tuesday, February 20th

General CrossFit

Dynamic Warm Up

3 Rounds
8 Ring Rows
8 Push-Ups
8 Goblet Squats
2 Crab Bridges
2 Inch Worms

+

3 Sets
5 Romanian Deadlifts
5 Hang Power Snatch
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats

Notes:

Superset

A1) Deficit Deadlifts
9x1 @65-75%

A2) Weighted Strict Pull-Up/Progressions
9x2

Notes:

Competitive

5 Rounds for time
9 Deadlifts @155/105
6 Hang Power Snatch
3 Overhead Squats

Notes:

Fitness

5 Rounds for time
9 Deadlifts @135/85
6 Hang Power Snatch
3 Overhead Squats

Notes:

Health

5 Rounds for time
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats

Notes:

Cash Out

AMRAP 5 Minutes
15 Russian Swings
10 Burpees

Notes:

CrossFit Lite

Endurance

Rowing technique & drills

Max effort
Every 3:00 for 10 rounds
200m row
10 burpees

Notes:

Ready To Join In The Fun?

Are you ready to find out more?  We understand every situation is unique and every one has different goals, so we like to discuss this each potential client individually and privately.  Follow this link to get more information from one of our professional coaches today!

Find Out How!