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416 Spring Programming Cycle! 🌸💪

Hey FitFam!

8 Weeks flew by! Before we get into our next programming focus, we need to look back at the big wins and great momentum we are carrying from this past cycle! 

We finished out the second half of our first strength cycle of the year that dialed in our Front Squats. Across the 8 weeks we built up to a Heavy 3-Rep test that finished off in the final week of the month after a de-load week. On the workout side of things, we crushed gymnastics at least once a week. Building some new skills. Hit some very intense WOD’s like “Annie Up” and a death by burpee style WOD with heavy power cleans! So.Much.FUN. 

What’s coming next?!! We are going to roll right from the Front Squat strength cycle into an Olympic Lifting strength focus for the next 8 weeks! 

Every week we will get after the Snatch, the Clean, and the Jerk with a strength session 2-3x per week with suggested loading by feel as well as percentages

The first 4 weeks will hone in on perfecting positions of the pulls, starting in the Moderate to Moderate-Heavy range (roughly 70-75% of 1RM) and building from there week after week to a Heavy Single Power variation of each lift. 

After that we begin increasing the loading with sizable volume while building power and strength to execute the lifts closing out with a de-load week before re-testing. 

Additionally, we will also have supplemental strength training to round out the strongest cycle yet! 

Don’t worry, we have plenty of room for workouts. On the menu of benchmarks, we are bringing an absolute classic to the table, “Death Row”. The ultimate conditioning workout! 

We will close out with the Leading Ladies week, an entire week in the middle of May devoted to honoring all those incredible ladies of fitness with some mash-ups including but not limited to, “Power Plus Amanda” and “Eliza-Plus”!


 Olympic Lifting Cycle

  • WEEK 1 (3/28)
    • Snatch Deadlift + Snatch Pull (3×3+1)
    • Clean Deadlift / Push Press (3×3)
    • Front Squat (4×3)
  • WEEK 2 (4/4)
    • Snatch Pull + Hang Power Snatch (5×2)
    • Clean Pull + Power Clean (5×2)
    • Push Jerk From Rack (5×2)
  • WEEK 3 (4/11)
    • Hang Power Snatch + OHS + Hang Squat Snatch (5 Sets, Building)
    • Power Clean + Hang Squat Clean + Split Jerk (5 Sets, Building)
  • WEEK 4 (4/18)
    • Heavy 1-Rep Power Snatch
    • Heavy 1-Rep Power Clean
  • WEEK 5 (4/25)
    • Squat Snatch (5×2)
    • Clean Pull + Power Clean (5×2)
    • Split Jerk (5×2)
  • WEEK 6 (5/2)
    • Snatch Pull + Power Snatch (3×1, Heavy)
    • Squat Clean + Jerk (3×1, Heavy)
    • Back Squat (5×3)
  • WEEK 7 (5/9)
    • De-Load
  • WEEK 8 (5/16)
    • Heavy 1-Rep Snatch
    • Heavy 1-Rep Clean and Jerk  

Weekly Commitments

  • NEW Olympic Weightlifting Cycle
  • (2)+ Weightlifting days per week
  • (1) New or Classic Named Workout per week
  • (1) Optional Partner Workout per week


  • Death Row
  • Power Plus Amanda
  • Eliza-Plus
  • Leading Ladies Week

Lots to look forward to…we’re excited to see you crush this next cycle!!

– 416 Coaches

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