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Spring into Strength 🌼 10 Week TCR Strong Cycle 💪

We’re headed into week ✌️

With strength endurance behind us, we’ll be lightening loads (a smidge) and adding in lots of TIME under TENSION.

This week will include intentional tempo reps and pauses set out to improve imbalances and sticky points—improving technique and control as percentages increase in upcoming weeks.

See you in classes! #tcrstrong

#strengthpowerspeedendurance

Spring into Strength 🌼 10 Week TCR Strong Cycle 💪

We’re headed into week ✌️

With strength endurance behind us, we’ll be lightening loads (a smidge) and adding in lots of TIME under TENSION.

This week will include intentional tempo reps and pauses set out to improve imbalances and sticky points—improving technique and control as percentages increase in upcoming weeks.

See you in classes! #tcrstrong

#strengthpowerspeedendurance

Spring into Strength 🌼 10 Week TCR Strong Cycle 💪

We’re headed into week ✌️

With strength endurance behind us, we’ll be lightening loads (a smidge) and adding in lots of TIME under TENSION.

This week will include intentional tempo reps and pauses set out to improve imbalances and sticky points—improving technique and control as percentages increase in upcoming weeks.

See you in classes! #tcrstrong

#strengthpowerspeedendurance

Our 10 week Spring into Strength cycle kicked off this week—here’s your lift line up! ⬆️
#structurematters #consistencyiskey #strengthpowerspeedendurance

🎥 by: @luis.sala.zar

FUEL is conditioning, skill, and strength all in 1 class. Sleds, running, sandbags, dumbbells and more. Perfect for HYROX athletes or anyone ready to build their engine!
Drop in and see what the hype is about!
Link in bio

FUEL classes can also be found on ClassPass!

🎥 @luis.sala.zar

Just because! 😏
.
.
.
It’s Monday; get after it! 💪

#tcrstrong #strengthpowerspeedendurance

Make It a Mile ✌️

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

Started with the barbell, ended on the floor.
Push Press and Push Jerk heavy doubles into a Conditioner designed to test your engine.

No Shortcuts. Just Work.

📸 🎥 @luis.sala.zar

New week -> New phase -> Same vibes ✨💪✨

High Intensity Doubles
Then,

BUILD up a SWEAT 💦

4 sets for quality of:
• 10 Alt DB Chest Press + 5 Dbl DB Chest Press
• 10 Single DB or KB Bent Over Row (per side)
• 10-15 Deficit Push Up (perform on plates or DB’s)
• 10-15 Seated Bicep Curl (barbell or DB’s; barbell curls can be performed standing)
• 400m Run AFAP
Rest :30-1:00 between sets

New week -> New phase -> Same vibes ✨💪✨

High Intensity Doubles
Then,

BUILD up a SWEAT 💦

4 sets for quality of:
• 10 Alt DB Chest Press + 5 Dbl DB Chest Press
• 10 Single DB or KB Bent Over Row (per side)
• 10-15 Deficit Push Up (perform on plates or DB’s)
• 10-15 Seated Bicep Curl (barbell or DB’s; barbell curls can be performed standing)
• 400m Run AFAP
Rest :30-1:00 between sets

New week -> New phase -> Same vibes ✨💪✨

High Intensity Doubles
Then,

BUILD up a SWEAT 💦

4 sets for quality of:
• 10 Alt DB Chest Press + 5 Dbl DB Chest Press
• 10 Single DB or KB Bent Over Row (per side)
• 10-15 Deficit Push Up (perform on plates or DB’s)
• 10-15 Seated Bicep Curl (barbell or DB’s; barbell curls can be performed standing)
• 400m Run AFAP
Rest :30-1:00 between sets

New week -> New phase -> Same vibes ✨💪✨

High Intensity Doubles
Then,

BUILD up a SWEAT 💦

4 sets for quality of:
• 10 Alt DB Chest Press + 5 Dbl DB Chest Press
• 10 Single DB or KB Bent Over Row (per side)
• 10-15 Deficit Push Up (perform on plates or DB’s)
• 10-15 Seated Bicep Curl (barbell or DB’s; barbell curls can be performed standing)
• 400m Run AFAP
Rest :30-1:00 between sets

New week -> New phase -> Same vibes ✨💪✨

High Intensity Doubles
Then,

BUILD up a SWEAT 💦

4 sets for quality of:
• 10 Alt DB Chest Press + 5 Dbl DB Chest Press
• 10 Single DB or KB Bent Over Row (per side)
• 10-15 Deficit Push Up (perform on plates or DB’s)
• 10-15 Seated Bicep Curl (barbell or DB’s; barbell curls can be performed standing)
• 400m Run AFAP
Rest :30-1:00 between sets

New week -> New phase -> Same vibes ✨💪✨

High Intensity Doubles
Then,

BUILD up a SWEAT 💦

4 sets for quality of:
• 10 Alt DB Chest Press + 5 Dbl DB Chest Press
• 10 Single DB or KB Bent Over Row (per side)
• 10-15 Deficit Push Up (perform on plates or DB’s)
• 10-15 Seated Bicep Curl (barbell or DB’s; barbell curls can be performed standing)
• 400m Run AFAP
Rest :30-1:00 between sets

Steady strength with a side of steady sweat! 😅

Part 1 ⬇️:
Push Press 4x4 @ 77-80%,
Power Jerk 3x2 @ 90+%,
Strict Press 2x8 @ 63-68% of 4 Rep Push Press
One set every 2:00 (18:00 Total)

Part 2 ⬆️:
0:00-10:00; partner up and divide the time as desired for Max Meters Ski
Then, at 10:00,
complete 5 rounds (individually) of:
2 Hang Power Clean
3 Push Jerk
4 Hang Power Clean & Jerk
9 Push Up
115/75 (P: 135/95)

📸 by: @luis.sala.zar

#tcrstrong #strengthpowerspeedendurance

Steady strength with a side of steady sweat! 😅

Part 1 ⬇️:
Push Press 4x4 @ 77-80%,
Power Jerk 3x2 @ 90+%,
Strict Press 2x8 @ 63-68% of 4 Rep Push Press
One set every 2:00 (18:00 Total)

Part 2 ⬆️:
0:00-10:00; partner up and divide the time as desired for Max Meters Ski
Then, at 10:00,
complete 5 rounds (individually) of:
2 Hang Power Clean
3 Push Jerk
4 Hang Power Clean & Jerk
9 Push Up
115/75 (P: 135/95)

📸 by: @luis.sala.zar

#tcrstrong #strengthpowerspeedendurance

It’s not just about lifting heavy, it’s about staying strong when it gets hard.
You trained your body to keep pushing when most people stop. That’s the work. That’s the difference.
Proud of this community!

🎥 @luis.sala.zar

Fully inspired by our co-founder @mikesavitch‘s former bobsled training for today’s Stamina Strength couplet! 🛷

This dynamic pairing of movements was a training must for his sport of bobsled; high heart rate, stamina to endure, strength to push, & agility to execute.

Today we’re covering 500m(!!!) with a heavy sled; immediately finding ourselves on the barbell (a little, or a lot, out of breath), recruiting those fast twitch muscles to explode in our cleans (not to mention after pre-fatiguing the hammies with some deadlifts), and dialing in on our technique to execute well.

It’s fun one! #tcrstrong

#strengthpowerspeedendurance

📸 by: @luis.sala.zar

Fully inspired by our co-founder @mikesavitch‘s former bobsled training for today’s Stamina Strength couplet! 🛷

This dynamic pairing of movements was a training must for his sport of bobsled; high heart rate, stamina to endure, strength to push, & agility to execute.

Today we’re covering 500m(!!!) with a heavy sled; immediately finding ourselves on the barbell (a little, or a lot, out of breath), recruiting those fast twitch muscles to explode in our cleans (not to mention after pre-fatiguing the hammies with some deadlifts), and dialing in on our technique to execute well.

It’s fun one! #tcrstrong

#strengthpowerspeedendurance

📸 by: @luis.sala.zar

No where to hide. 🫣

It’s stamina strength week! We’ll be increasing cardiovascular thresholds, lifting under fatigue, and even sharpening our mental game. This phase plays a huge role in our cycle; helping us bridge the gap between raw strength and cardiac stamina.

#tcrstrong #strengthpowerspeedendurance

No where to hide. 🫣

It’s stamina strength week! We’ll be increasing cardiovascular thresholds, lifting under fatigue, and even sharpening our mental game. This phase plays a huge role in our cycle; helping us bridge the gap between raw strength and cardiac stamina.

#tcrstrong #strengthpowerspeedendurance

No where to hide. 🫣

It’s stamina strength week! We’ll be increasing cardiovascular thresholds, lifting under fatigue, and even sharpening our mental game. This phase plays a huge role in our cycle; helping us bridge the gap between raw strength and cardiac stamina.

#tcrstrong #strengthpowerspeedendurance

Keeping it between friends today—except, we’re all friends here!

Grab a sample week from link in bio and check out all our class offerings! 🔗

📸: @luis.sala.zar

#tcrfuel
#strengthpowerspeedendurance

Keeping it between friends today—except, we’re all friends here!

Grab a sample week from link in bio and check out all our class offerings! 🔗

📸: @luis.sala.zar

#tcrfuel
#strengthpowerspeedendurance