Vanquish Newsletter September 9, 2025
Vanquish Newsletter
"Don't limit your challenges. Challenge your limits."
Week 5 of the Hercules Cycle
Get ready—this week is packed with big lifts, gritty conditioning, and skill progressions. You’ll see heavy squats, bench, and snatch work, high-intensity intervals, partner WODs, and plenty of gymnastics touches. And on Thursday, we come together for the 9/11 Memorial Workout—a chance to push with focus and respect.
Mon – Squat + Pulling Power
Back squats at 80% + EMOM with pull-ups, double unders, and step-ups.
Focus: Build strict strength and stay consistent.
Tue – Weightlifting + Intervals
Clean & Jerks + “Strength and Honor” (run + barbell cycling).
Focus: Push your run, manage the barbell.
Wed – Bench + Sprint Work
Bench press + burpee-bike sprints.
Focus: Sprint hard, finish strong.
Thu – 9/11 Memorial Workout
2001m row + 9 rounds of toes-to-bar, deadlifts, and wall balls.
Focus: Honor the day with grit and composure.
Fri – Snatch + Conditioning
Snatch complexes + “Hop on Pop” (wall walks, snatches, box jumps).
Focus: Smooth barbell cycling, steady rounds.
Sat – Partner Grind
“Runaway Bunny” — runs, DB cleans, and burpee bar work.
Focus: Strategy, communication, teamwork.
Sun – Ladder Burner
“The Very Hungry Barbell” — a spicy closer to the week.
Focus: Pace smart, finish strong.
Did You Know? 🚀
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!
Here’s an energizing, client-friendly spotlight for the Vanquish newsletter, now with a direct listening link to the episode:
Member Resource Spotlight: Lower Back Pain, Decoded
This week we’re thrilled to rebroadcast Episode #287 of The Peter Attia Drive—featuring Dr. Stuart McGill, one of the world’s most respected spine biomechanics experts and Chief Scientific Officer at Backfitpro. Whether you're a dedicated athlete or simply committed to moving better, this episode clearly explains what’s really going on when your back hurts—and how to fix it.
Why you won’t want to miss this:
- Acute vs. chronic back pain—they’re not interchangeable.
- How your spine adapts to bending, loading, and athletic movement—and sometimes, why it fails
- What’s really happening with bulging discs—and what that means for your pain.
- Harnessing the mechanical story behind pain to reduce anxiety and regain control.
This episode doesn't just deliver information—it empowers you with insight, tools, and hope. Ready to start building a stronger, more resilient back?
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 time you step into the gym. Let’s have a great week!
