DEUCE GPP

DEUCE Gym

General Fitness
Coaches
Jess Ryan and DEUCE Coaching Staff

Our General Physical Preparedness program is the meat and potatoes of DEUCE.

It’s all in the name. General Physical Preparedness (GPP) is designed to build the most broad, general, inclusive fitness possible. It says fitness isn’t what you look like; it’s what your capable of.

Governed by measurable performance, we can help students look, feel, and perform better. Period.

$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.
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Hire a Coach!
Your training goals deserve to be supported by a coach! Has your home gym equipment become an expensive laundry rack? Giving a corporate gym your hard-earned money with nothing to show for it? Hire a coach, so you can get serious with the DEUCE Training Experience. Text "DIGITAL" to 855-909-1350 to get started!
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.
Equipment
Recommended
Basic Gym Equipment - Garage Gym - Corporate Gym // Barbell, Dumbbells, Kettlebells, Ergs.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-7-18

STRENGTH

A

Back Squat 2-2-2

QUALITY

B

Complete 3 rounds for quality of: 6 DB Reverse-To-Forward Lunge (ea) :20 Bulgarian Split Squat Pulses (ea) 20 Plate Russian Twists

CONDITIONING

C

Complete the following: EMOM 8 O: 5 Cal Bike E: :45 Max Burpees

Monday
2022-7-19

STRENGTH

A

Hang Power Clean 2-2-2-2

QUALITY

B

Complete 4 rounds for quality of: 10 Half Kneeling Shoulder Press (ea) 8 Plyo Push Ups To Plates

CONDITIONING

C

Complete 4 rounds for time: 10 Front Squats (175/125) 30 Double Unders

Tuesday
2022-7-20

STRENGTH

A

Strict Press 3-3-3-3

QUALITY

B

Complete 3 rounds for quality of: 10 Seated Arnold Press 12 DB Reverse Flys MAX Push Ups

CONDITIONING

C

Complete the following: AMRAP 10 10 Devils Press (45/25) 15 Slam Balls

Wednesday
2022-7-21

STRENGTH

A

Weighted Chin Ups 3-3-3-3

QUALITY

B

Complete 3 rounds for quality of: 8 Push Up Renegade Rows 10 Zottman Curls 20 Plank Shoulder Taps

CONDITIONING

C

Complete 4 rounds of the following for time: 5 Push Jerks (155/105) 10 Pull Ups 15 Air Squats

Thursday
2022-7-22

STRENGTH

A

Take 15:00 to build to a heavy Deadlift...

QUALITY

B

Complete 3 rounds for quality of: 10 Partner Assisted Eccentric Nordics 20 Banded Hamstring Curls

CONDITIONING

C

Complete the following for time: 1500m Row

Coaches
More from DEUCE Gym
coach-avatar Jess Ryan

Over a 12 year career, Coach Jess developed her skills through practice, study, workshops, courses and multiple coaching internships. She's a DEUCE Staff coach and leads both DEUCE Nutrition & DEUCE Bodybuilding.

coach-avatar DEUCE Coaching Staff

Our whole coaching staff contributes to programming our GPP program.

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Join Us!

We believe if that you have a body, you’re an athlete and you ought to train like one. All you’ve got to do is show up.

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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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