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.

Thursday, June 22nd

General CrossFit

Warm Up

A1) Snatch 2, 2, 2, 2, 2, 2, 2

A2) Single Arm Dumbbell Row
7x6/each arm

Notes:

Competitive

6 Rounds for time
12 Wall Balls
8 Chest to Bar Pull-Ups
60 Double-Unders

Notes:

Fitness

6 Rounds for time
12 Wall Balls
8 Pull-Ups
40 Double-Unders

Notes:

Health

6 Rounds for time
12 Wall Balls
8 Assisted Pull-Ups From Barbell on Rack
120 Single-Unders

Notes:

CrossFit Lite

MetCon

AMRAP 10
5 Plate burpees
5 OH lunge w/ plate (5/5)
200m run

AMRAP 10
5 KB goblet squats
5 pull-ups
20 DUs

AMRAP 10
5 WBs
5 KBS
10 cal row

After each round, +1 rep to each
movement except anchor movement
stays the same (200m run,20 DUs,
10 cal row)

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!