School is back session and we want to invite you to come back to the gym.
We are in-between programs and will have an “open” week of workouts. These open weeks happen about every 6 weeks as we switch programs. We will start our 9 week Tsc prep, our StrongFam program, as well as our Muscle2 program on aug 28th. I would like to invite you to come hangout and play with us during the next week. The class session times are
M,T,Th,F at 545am
M,W,F,S at 9am
M,T,Th at 515/615pm and W at 530pm
Here are the workouts for the week
Day A
A1-DBl Kb single leg deadlift 6/6
A2-seesaw press 12 alternating
x 4
B- 5 rounds 200 row/ski while partner holds dbl kb rack
C-Partner kneeling banded anti-rotation 5x:15
Day B
A- Getup by the numbers
Block 1 – 5 rounds
Prowler-Down, Crawl Back, farmer carry down
Block 2-
Med ball slam-100,Swings -100
Day C
BB/kb/Db Complex–Deadlift,Clean,Press,Front squat,Row
Ascending climbing ladder 1,2,3, etc till 8 use 10rm weight
Day D
StrongMan- Heavy sled,Heavy Carry, SandBag Carry
Off Days Cardio- 60:00 at 65%, 85-65% 30:00
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Programs starting on the 28ths
1-TSC 9 week prep
2-4 Day power building – 8 weeks
3- 3 day Strength and Fitness- 6 weeks
Interested to learn more about these programs or our open week? Email sean@prevailstrengthandfitness.com or call/text 405-249-6195
and please come by our new location at 920 nw 150th this week and join us in a free session. Bring a friend and we recommend showing up 20:00 before schedule class time so we can chat about your history and goals.
