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.

Monday, August 21st

General CrossFit

Warm Up

A1) Snatch 7x1 @70%

A2) Strict (Weighted) Ring Dips
7x3

Notes:

Competitive

AMRAP 8 Minutes
24 Double-Unders
16 Weighted Walking Lunges @70lbs/50lbs*
10 Hang Power Snatch @115/75

*1 KB or DB hold it however you want

Notes:

Fitness

AMRAP 8 Minutes
24 Double-Unders
16 Weighted Walking Lunges @50lbs/35lbs*
10 Hang Power Snatch @95/65

*1 KB or DB hold it however you want

Notes:

Health

AMRAP 8 Minutes
40 Single-Unders + 4 Double-Under Attempts
16 Walking Lunges
10 Hang Power Snatch

Notes:

Cash Out

5 Rounds for time
Mary
5 Handstand Push-Ups
10 Pistol Squats
15 Pull-Ups

Notes:

CrossFit Lite

MetCon

AMRAP 20
1 pull-up
1 push-up
1 air squat
1 supine leg raise
1 burpee
200m run
2 pull-ups
2 push-ups
2 air squats
2 supine leg raise
2 burpees
200m run
3...and so on

AMRAP 10
12 KBS
12 box jumps
12 WBS

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!