Vanquish Newsletter September 15, 2025

– Robert Collier

Week 6 of our training cycle is here, and it’s loaded with powerful barbell lifts, midline endurance work, and aerobic conditioning pieces that push the pace while staying sustainable. We’re building momentum as we head toward our final two weeks before testing — get ready to feel stronger, faster, and fitter every day.

What’s Ahead:

• Monday (9/15) – We kick off with a Power Clean progression leading into a posterior chain chipper: rowing, cleans, and box jump overs to fire up speed and explosiveness.
• Tuesday (9/16) – Push Press strength waves into an upper body density AMRAP featuring strict pull-ups, push-ups, and kettlebell swings. Expect a big pump!
• Wednesday (9/17) – Heavy back squats paired with a grip + core EMOM that cycles through toes-to-bar, lunges, bike, and double-unders.
• Thursday (9/18) – A Row + Run threshold retest (from September 2022) designed to sharpen your pacing, endurance, and mental grit.
• Friday (9/19) – Deadlifts for strength, followed by a spicy AMRAP combining posterior chain work with a wall walk + handstand push-up complex.
• Saturday (9/20) – Grab a partner for a grind-style triplet: wall balls, pull-ups, and farmers carries. Shared volume, shared sweat, shared victory.
• Sunday (9/21) – The 40:00 EMOM returns, built around machines and midline stamina for long, steady output.

Every day brings a new challenge with a clear purpose — whether it’s building strength, improving endurance, or testing skill under fatigue.

👊 Show up, bring the energy, and let’s crush this week together!

Your Vanquish membership includes more than just the daily class workout! In addition to our 7-day class programming, you also have access to training tracks designed to meet every goal:

• Competitor Track (5x/week) – extra work for athletes training for competitions.
• Olympic Barbell (3x/week) – snatch + clean & jerk strength + technique.
• Gymnastics + Strength (5x/week) – powerlifting + bodyweight skill progressions.
• Endurance (3x/week) – aerobic training to build stamina.

We also scale class workouts for Level 1 (beginners), Level 2 (intermediate), Masters 55+, Competitors, and even offer Travel Options when you’re on the road. ✅ All of these tracks are included and available to you—no add-ons, no extra cost. Ask a coach which ones fit your goals!

If you’ve been around Vanquish long enough, you know we’ve been touting the benefits of creatine — and for good reason. Most people think of it only as a supplement for building strength and power, but its impact goes way beyond the barbell.

Neuroscientist Andrew Huberman, host of the Huberman Lab podcast, has been one of the most vocal advocates of creatine, not just for performance in the gym, but for what it can do for your brain and mindset.

In a recent deep dive, Huberman highlighted creatine’s ability to:

• Boost mood and motivation
• Support cognitive performance
• Enhance overall brain function

So whether you’re chasing a new PR, fighting through a long day at work, or just trying to stay sharp and energized, creatine isn’t just about muscle — it’s about fueling your body and brain. 🔥 This is why we’re fans, and why you’ll keep hearing us talk about it inside the gym.

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?