DEUCE Gym

General Fitness
Coach
Head Coach

Features
5 sessions per week
Must use App app to view and log training
Team Training

$31 / mo
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Why DEUCE GPP?
It’s too damn effective to ignore. It’s our view that we ought to be as flexible as we are strong, and fast as we are agile. Life is a mixed bag of events, and GPP is the single best training strategy to prepare for the unknown. It’s our view that the most fit people are ones with a capacity across the board, not just one particular area
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Mindset
Everything starts with the mind. Chances are you may have been mislead this far as to what health and fitness looks like. Believe it or not, our students have changed their minds more than they’ve changed their bodies. Living a life of fitness can be fun, effective, and sustainable.
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Training Sessions
We utilize functional movements. These movements, often found in nature, do a great job at doing a great deal of work quickly. Think squat, push, pull, jump, run, press, and throw as opposed to bicep curls and crunches. You’ll learn the basic of gymnastics, running, jumping, Olympic weightlifting, and powerlifting.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-8-2

STRENGTH

A

12-10-8-6 Floor Press

QUALITY

B

Complete 4 rounds for quality of: 8 1-Arm Offset DB Push Presses 8 Foot Elevated Tempo Ring Rows (33x1) *Offset: Hold one DB on your shoulder (Front Rack Position) while Push Press with the other arm.

CONDITIONING

C

Complete 3 rounds for time: 12 Devil's Presses (35/20) 24 Squats 48 Double Unders

Monday
2022-8-3

STRENGTH

A

8-8-8-8 Reverse Lunge (ea)

QUALITY

B

Complete 3 rounds for quality of: 6-8 Paused Birddog Rows (:03) 8-10 Hanging Leg Raises

CONDITIONING

C

Complete 5 rounds for time: 20 Push Ups 40 KB Swings (53/35) 400m Run

Tuesday
2022-8-4

STRENGTH

A

3-3-3 2-Position Clean 3-3-3 Clean Pull

CONDITIONING

B

Complete 6 rounds for time: 10 Hang Power Snatches (95/65) 50 Double Unders

Wednesday
2022-8-5

STRENGTH

A

8-8-8-8 Weighted Chin-Up

QUALITY

B

Complete 3 rounds for quality of: 10-15 Parallete Push Ups :30-:45 L-Sit/Tuck Hold 6-8 Shoot Throughs

CONDITIONING

C

AMRAP 16 20 Alternating DB FR Reverse Lunges (50/35) 10 DB Front Squats 10 Toes-to-Bar

Saturday
2022-8-8

STRENGTH

A

5-5-5-5-5 Floor Press

QUALITY

B

Complete 4 rounds for quality of: Max Pause Pull Ups (13x1) MAX Banded Push Ups

CONDITIONING

C

Complete 3 rounds of the following for time: 20 DB Front Squats (35/20) 10 Devil's Presses 200m Run

Coach
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