BFT Powell

🔥 Week 1 is here — it’s time to get to work!

COACH’S TIP OF THE WEEK: YOUR FIRST REPS SET THE STANDARD 🏋️ Week 1 isn’t about maxing out — it’s about establishing benchmarks that will guide the next 9 weeks. The load you select, the pace you set, the positions you lock in — these habits compound. Move with intent!

MON: HYPER (Mixed) ⚡ | Density Meets Control. Building on Deload week with mixed upper and lower body patterns under a denser rolling set format. Quality and control are the standard — work density goes up, technical expectations don’t come down.

TUE: HIIT 🏃🏻‍♀️ | First Sprint of the Block. Short, aggressive 15-second efforts designed to establish speed and repeat sprint habits from day one. The format is simple — the standard is not.

WED: PUMP (Lower Body) 🍑 | Volume Foundations. Sustained time under tension with a focus on controlled movement patterns. Load for quality across every set — we’re building the technical and metabolic base that heavier weeks will demand.

THU: SUMMIT 🏔️ | Building the Aerobic Engine. Structured MAS intervals at 100% individual capacity. The goal is consistent output across all three sets — pace it right and the third effort should match the first.

FRI: STRENGTH (Upper Body) 🏋️ | Upper Body Benchmarks. BB Bench Press and BB Bent Over Row in a paired familiarisation format. Eight reps per set — this is a motor learning session. The positions you find today are the ones you’ll push in Weeks 8 and 9.

SAT: SHRED (Mixed) 🔥 | Cardio Capacity, Strength Quality. Two passes through the cardio zone — treat it like SUMMIT, not HIIT. The strength zones reinforce movement patterns under moderate fatigue.

SUN: CONDITIONING TESTING 🌪️ | Set Your Number. The Conditioning Benchmark. Your score drives intensity prescription for every aerobic session in this block. Show up, give a true effort, and set a number worth building on

🔥 Week 1 of the “PB Block” is here — it’s time to get to work!

COACH’S TIP OF THE WEEK: YOUR FIRST REPS SET THE STANDARD 🏋️ Week 1 isn’t about maxing out — it’s about establishing benchmarks that will guide the next 9 weeks.

The load you select, the pace you set, the positions you lock in — these habits compound. Move with intent!

MON: HYPER (Mixed) ⚡ | Density Meets Control. Building on Deload week with mixed upper and lower body patterns under a denser rolling set format. Quality and control are the standard — work density goes up, technical expectations don’t come down.

TUE: HIIT 🔥 | First Sprint of the Block. Short, aggressive 15-second efforts designed to establish speed and repeat sprint habits from day one. The format is simple — the standard is not.

WED: PUMP (Lower Body) 💪 | Volume Foundations. Sustained time under tension with a focus on controlled movement patterns. Load for quality across every set — we’re building the technical and metabolic base that heavier weeks will demand.

THU: SUMMIT 🏔️ | Building the Aerobic Engine. Structured MAS intervals at 100% individual capacity. The goal is consistent output across all three sets — pace it right and the third effort should match the first.

FRI: STRENGTH (Upper Body) 🏋️ | Upper Body Benchmarks. BB Bench Press and BB Bent Over Row in a paired familiarisation format. Eight reps per set — this is a motor learning session. The positions you find today are the ones you’ll push in Weeks 8 and 9.

SAT: SHRED (Mixed) 🔥 | Cardio Capacity, Strength Quality. Two passes through the cardio zone — treat it like SUMMIT, not HIIT. The strength zones reinforce movement patterns under moderate fatigue.

SUN: MAS TEST 🏔️ | Set Your Number. The Conditioning Benchmark. Your MAS score drives intensity prescription for every aerobic session in this block. Show up, give a true effort, and set a number worth building on.

A brand new 10-week block kicks off this Monday!!

COACH’S TIP OF THE WEEK: START SMART, NOT HARD 🏋️ This is not a rest week — it’s a foundation week. The higher-volume rep targets are there to let you learn the movements, find your positions, and set loads you can repeat with quality.

MON: SHRED (Mixed) 🔥 | First Touch, Full Coverage. One pass through nine cardio movements, then into the strength zones. Smooth, sustainable output is the goal — load selection should let every rep across all three sets look identical.

TUE: HYPER (Upper Body) ⚡ | Control Is the Skill. The emphasis is on upper body positional awareness and multi-planar control — not load. Get the movement quality right here and every HYPER session that follows builds on a real foundation.

WED: CARDIO HIIT 🔥 | Introduce the Demand. Even in Week 0, this session requires technical precision and maximal effort together. Use it to get locked into the format and establish your output benchmarks.

THU: STRENGTH (Lower Body) 🏋️ | Patterns First, Load Later. Choose weights that let you reinforce clean mechanics across every set. Members who nail the movement quality this week walk into next week ready to push.

FRI: CARDIO U (Aerobic) ⚡ | Build the Engine. Twelve exercises, continuous work, structured intensity shifts. Sustainable output and controlled breathing are the priorities — this is the cardiovascular base everything else runs on.

SAT: CREW FIT 🏔️ | Together From the Jump. Continuous effort under fatigue, with pacing as the primary skill. Learn to manage it today and it will pay dividends across the next nine weeks.

SUN: STRENGTH with Coach Matt

FINAL week of this block!

MON: SHRED (Mixed) 🔥 | Maximum Output, Minimum Compromise. Short, powerful cardio bursts meet rep-targeted strength zones. Every 15-second effort should be high-quality output, and every strength rep loaded with intent. Technical sharpness under repeated high heart rate spikes is what this session rewards.

TUE: HYPER (Upper Body) ⚡ | The Final Super Set. The fourth and final HYPER pairs pressing and pulling under accumulated fatigue, with a strength theme screen demanding real scapular and trunk control. The limiting factor won’t be strength — it’ll be positioning. Hold your standards through every set.

WED: CARDIO U (Mixed) ⚡ | Show Us What You’ve Learned. The final CardioU blends aerobic and HIIT in the same session. Aerobic screens demand restraint and patience. The HIIT screen demands clear contrast between efforts. Eight weeks of learning how to regulate — now apply it.

THU: STRENGTH (Lower Body) 🏋️ | Controlled and Confident. A structured deload to close out the lower body block. Loads are reduced, but standards aren’t. Front squat, trap bar deadlift, deficit lunge — move them with the precision you’ve built and leave feeling strong rather than depleted.

FRI: SUMMIT 🏔️ | Prove Your Pacing. Can you match your output across two long, back-to-back efforts on every station? No spiking, no shortcuts. Heart rate in the mid to high 80s, movement economy front of mind. Eight weeks of aerobic development on display.

SAT: HIRT (Mixed) 🔥 | The Block Finale. Eight supersets in Zone 1, a skill screen built around the BB back squat and KB swing, and a conditioning Zone 3 that will test everything you have left. Not a race to exhaustion — the culmination of the entire block. Finish it the way you trained it.

SUN: STRENGTH 💪🏼 | Strength with Coach Matt

🔥 We are in Week 7 of the 8 Week Block — the second to last week, and it’s time to bring everything together!

COACH’S TIP OF THE WEEK: TRUST THE WORK 🏋️ The tempo and pauses from recent weeks weren’t just hard for the sake of hard — they were building the control you need to move heavier loads safely.

MON: PUMP (Lower Body) 🦵🏼 | Peak Volume, Peak Demand. The final Pump progression hits the highest volume first and descends from there. Load selection in the opening set matters — set it right and carry quality through to the end.

TUE: HIIT 🔥 | The Final Sprint. The last HIIT progression of the block — longer work intervals, tighter rest, and higher targets. Everything you’ve built over 6 weeks comes down to this. Commit to your target and hold it.

WED: STRENGTH (Upper Body) 🏋️ | Load Up. Tempo and pauses are gone — now we push heavier. The control you built in earlier weeks is what allows you to do this safely and effectively. Trust the process and move with intent.

THU: CARDIO U (Aerobic) 🏔️ | Sustained at the Top. The most demanding aerobic session of the block. We’re starting high and staying there. Pacing and composure are everything — let fatigue drive your heart rate, not chaos.

FRI: HYPER (Mixed) ⚡ | Density and Stability. Three progressions in, HYPER gets its most demanding format yet — paired sets, less variation, more exposure. Fatigue will come fast. Control is the only answer.

SAT: XTX 🔥 | Technical Endurance. The final XTX progression adds a cardio bias to a session that has always rewarded quality. Sixty minutes of sustained, technical work. Finish this week the way you trained it — with precision.

SUN: YOGA 🧘🏻 🧘🏻‍♂️ | Intro yoga with Lynn!

🔥 We are officially in the “Volume and Ownership” phase of our Block!

COACH’S TIP OF THE WEEK: THE “PAUSE” ⏱️ Tuesday and Thursday are all about the pause. These isometric holds are designed to remove momentum and expose any weak links in your stability. Embrace the hold—it’s where the real strength is built!

MON: SUMMIT 🏔️ | Aerobic Sustainability. We’re extending work times and reducing recovery today. Focus on long, smooth strokes and rhythmic breathing to build that engine.

TUE: HIRT (Upper Body) 💪 | Pause for Power. We’re introducing isometric pauses to the military press and bench press. No momentum allowed—it’s all about owning the position.

WED: CARDIO U (Mixed) ⚡ | Aerobic meets HIIT. The rules change today! We’re shifting between steady aerobic pacing and explosive, HIIT-based output. Get ready to surge on the HIIT screen!

THU: STRENGTH (Lower Body) 🏋️‍♀️ | Positional Ownership. We’re back for the Barbell Front Squat, but with 2-second pauses at the bottom. This is how we build bulletproof stability for the heavy weeks ahead.

FRI: BALANCED ⚖️ | Precision Skill. Time to master the Turkish Get-Up (TGU) and Single Arm KB Swings. Focus on vertically stacked joints and intentional movement.

SAT: Strength Endurance🔥 | The Durability Test. We’re pushing working windows to 2:50 minutes. Can you maintain high force production and clean technique under peak fatigue?

SUN: Strength with Coach Matt

This week is designed to act as a bridge between your aerobic control and high-intensity repeatability. It is time to find that extra gear and test your mechanical integrity as we manipulate your power output.

⚡ MONDAY | CARDIO U (H) We are moving into the HIIT expression of CardioU to kick off the week. The goal is to rapidly escalate and de-escalate your cardiovascular demand while maintaining your mechanical integrity.

🍑 TUESDAY | PUMP (LB) We’re hitting the lower body with ascending work durations to challenge your fatigue tolerance. Get ready for serious time under tension to drive lower body hypertrophy and reinforce efficient mechanics.

🏔️ WEDNESDAY | SUMMIT Today is about consolidating your engine through repeated bouts of sustained work on a single modality. With reduced recovery time and descending set durations, you will need to focus on pacing and aerobic efficiency.

💪 THURSDAY | STRENGTH (UB) We are shifting focus from absolute load toward controlled tempo and positional ownership. This session uses tempo work to expose any weak links in your stability and joint positioning.

🔥 FRIDAY | HIIT This session is a true stress test of your ex*****on under systemic fatigue. We have reduced the recovery between exercises, so stay focused on maintaining movement quality to hit your targets.

⛓️ SATURDAY | XTX We are finishing the week by increasing coordinative and unilateral demands within familiar patterns. The focus remains on technical competency and stability as your fatigue exposure increases.

💪🏼 SUNDAY | STRENGTH with Ethan

•HYPER•

Hypertrophy helps decrease body fat while building lean muscle, leading to a leaner, more toned look! Muscle also burns more calories at rest than fat, which supports a higher metabolism and easier weight maintenance.

💪🏼🩷

🚀 WEEK 4: THE PERFORMANCE CHECKPOINT 🚀
We are officially at the halfway mark of this 8-week block! This week is all about Accountability and Performance Ex*****on. We’re moving from finding our rhythm to hitting objective targets and leaning into the next big volume phase.

It’s time to see what you’re made of, Team! Let’s get after it.

📅 THE WEEKLY LINEUP (FEB 2 – FEB 8)
MON: HIRT (Upper Body Resistance) 🛠️
We are tackling three distinct stimuli in one session: accumulated volume, true strength expression, and upper-body conditioning.

The goal is to learn how your intent and loading must shift as the training outcome changes.

TUE: SUMMIT (Conditioning) 🏔️
This session introduces “zoned work,” meaning less recovery between movements.

Focus on managing fatigue density—staying efficient as those work periods peak at 50 seconds.

WED: STRENGTH (Lower Body Resistance) 🏋️‍♂️
The Volume Phase for the lower body officially begins today!

We are focusing on progressive loading in the front squat and hinge patterns while maintaining the trunk control you’ve built over the last three weeks.

THU: HIIT (Conditioning) ⚡
Target day! We are moving from exploratory pacing to performance ex*****on.

Choose your level—Beginner, Intermediate, or Advanced—and commit to hitting those targets across every 30-second interval.

FRI: HYPER (Mixed Resistance) 💪
We’re stepping up the demand by pairing movements in supersets.

The challenge is sustaining positional integrity and force output while transitioning between complementary patterns under fatigue.

SAT: SHRED (Hybrid) 🔥
Expect sustained mixed-modal work with a clear cardiovascular bias.

We are training you to maintain structural integrity and control even when your heart rate is spiked from the cardio zones.

SUN: STRENGTH 💪🏼
Strength with Coach Matt