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