This weeks Tempo is a clean progression from last week, and focuses on building strength and muscle through the posterior chain (backside of body), with classic foundational movement patterns. Three total blocks of work, 30 minutes total, is the perfect kickoff to the week.

Week by week we continue to build a stronger aerobic and muscular endurance baseline with intentional additions to each block of work. This work features two seperate blocks of work each 15 minutes in length. Utilize the dynamic warm up to get your mind and body inline, and set the standard for y...

As we continue to level up BAWAGA week over week remember nothing lasts forever, and if it's challenging you, it's changing you. This workout started it all for our sculpt format and features resistance band and ankle weights to build the backside of the body and core.Utilize the warm up to maxim...

Phase III of Perform is balanced strength and conditioning work, with an emphasis on functional unilateral strength and core stability. Have fun with 3 blocks of work that hold different intention and intensity, with a tabata style finisher. One day at a time. One workout at a time.

Strength x Sculpt (Tempo Friday) is similar to our traditional Tempo, but has an added focus on volume through the backside of the body. In addition to intentional muscle building, this format focuses on functional movement patterns that increase mobility and strength in range of motion.

We are excited to bring our Sweat Den Saturday (SDS) format. We think of this workout as our game day. An opportunity to try new moves, push ourselves, and cap the week off with a challenging conditioning focused workout. Grab a set of light dumbbells, and a medium dumbbell and let's have some fun.