Vanquish Newsletter August 18, 2025
Vanquish Newsletter
“Small progress is still progress.”
This Week at Vanquish – Hercules Cycle Continues
We’re diving deeper into our Hercules cycle this week with a strong focus on repeatable intensity, core control, and barbell stamina. Here’s what you can look forward to each day:
Monday – Strict gymnastics strength to kick things off, followed by a gritty interval test with devil’s presses and burpees.
Tuesday – A strength-focused EMOM combining squats, power cleans, and push presses under fatigue.
Wednesday – Long intervals featuring rope climbs and toes-to-bar to test grip strength and aerobic capacity.
Thursday – Technical snatch work paired with a spicy pressing AMRAP.
Friday – Shoulder and leg fatigue come together in a muscular stamina grinder.
Saturday – Partner synergy in a fun chipper-style workout plus static-hold team challenges.
Sunday – We wrap the week with Midline Mania, a 30-minute core endurance session built around posture, breathing, and pacing.
Across the week you’ll see consistent touches on gymnastics, barbell lifts, and conditioning—all designed to keep building strength, skill, and stamina in a smart progression.
🏃 New Equipment Alert: The WoodWay Curve 🏃♀️
You asked, we listened—the WoodWay Curve treadmill has arrived at Vanquish! This non-motorized treadmill is powered completely by YOU, making it a fantastic tool for walking, jogging, sprinting, and interval training.
Now it’s time to hear what you think. We’ve set up a quick feedback survey for both members and coaches to share their experience. Your input will help us get the most out of this new piece of equipment.
👉 Click here to take the survey or “Scan the QR code on the gym flyer
Let’s break it in together—one stride at a time!
🔥 Recipe Spotlight: Carne Asada Burrito Bowls (Protein Prep Friendly!)
This week’s recipe is a double win—you can use it as a quick protein prep (cook up the carne asada, then mix and match it into meals all week), or make the full burrito bowl for an easy grab-and-go option.
Protein Prep Version: Keep it simple—cook the carne asada, then pair it later with rice, tortillas, or veggies. Think tacos, quesadillas, burritos… ready in under 5 minutes.
Full Meal Prep Version: Go all in with cilantro lime rice + a speedy 1-minute corn salsa. Top it off with your go-to burrito bowl toppings for a restaurant-worthy meal. 🌯✨
Innovate Sports Medicine
The ability to work through a full range of motion pain-free is critical to maximizing your results in the gym and living a healthy, active lifestyle! Our on-site Athletic Trainer & Gym Manager, Lara, will assess and treat the aches, pains, and injuries keeping you from reaching your full potential, while guiding you through the process every step of the way.
Are you struggling with some aches and pains?
Thank you for getting better with us each and every time you step into the gym. Let’s have a great week!
