05/31/2026
PROGRAMMING UPDATE
FLEX & SPRINT – PHASE 2 begins this week!
The overall format will stay the same, and you’ll continue to see many of the same strength pieces and movement patterns with some small changes and new wrinkles built in.
That is intentional.
We repeat key patterns because repetition is what allows us to:
➡️ build muscle with PROGRESSIVE OVERLOAD (the most important aspect of strength training!)
➡️ improve movement quality
➡️ get stronger in useful positions
➡️ improve sprint and aerobic power
➡️ build a body that is more durable and capable over time
FORMAT and FLOW
➡️ Upper / lower FLEX days help us build muscle, reinforce full range of motion, and improve strength in a focused way
➡️ Sprint / AP intervals help improve power output, conditioning, and the ability to recover between efforts
➡️ O-lift / skill / gymnastics days give us practice with speed, coordination, timing, and body control
➡️ Couplets / triplets / OTM work let us apply those qualities under fatigue without losing structure
➡️ Saturday grinders / Murph prep / Hyrox-style work build longer aerobic capacity, mental toughness, and durability
PHASE 2
Phase 2 is about building on what we already started — not changing direction.
You will see:
➡️ repeated lifts and patterns so progress can continue
➡️ slight movement variations
➡️ changes in load, volume, or format
➡️ enough variety to stay fresh, but enough repetition to actually improve
The goal is simple: keep building qualities that matter and continue progressing with purpose.
