BFT Gleannloch

WEEK 1: THE FOUNDATION 🏗️

Ten weeks starts with one number.

This week, we didn’t jump straight into the grind — we stopped, tested, and built the baseline everything else is measured against. Because progress you can’t measure is progress you can’t trust.

📅 Monday — 5RM Conventional Deadlift testing. Not about the heaviest weight you can drag off the floor — about the heaviest weight you can move with real tension, a locked-in brace, and a bar that stays close the whole way up. Quality over ego, every single rep.

📅 Tuesday — Cardio SUMMIT. A deliberate reset for the nervous system between two max-effort strength tests. Slow and steady in that 80-89% zone, building the aerobic engine that lets you recover faster and work harder later in the block.

📅 Wednesday — 5RM Military Press testing. Overhead strength starts from the ground up — full body tension, a stacked ribcage and pelvis, and a bar path that doesn’t lie. This is your second benchmark in the books.

📅 Thursday — HIIT, turned up a notch. Longer work periods, shorter recovery, and heart rates that lag behind the effort you’re actually putting in. Trust the process, not just the number on the screen.

📅 Friday — HYPER. Multi-plane, full body, unilateral work that exposes imbalances and builds the stability that underpins everything we tested earlier in the week.

📅 Saturday — Podium. The culmination of weeks of work — partner communication, pacing under fatigue, and repeatable high-intensity efforts when it matters most.

Every session this week had a purpose beyond the workout itself. The extended rest periods weren’t downtime — they were letting your phosphocreatine stores refill so you could hit true max effort, attempt after attempt. The sequencing wasn’t random — it was designed to let your nervous system recover from heavy lifting while you kept building your engine.

This is week one of ten. The numbers you put up today are the ones you’ll come back to smash by the end of the block. Here’s to the process. 🔥

Why should you join us for Strength and Stretch this Sunday at 9:30? Mobility, core and balance work will enhance performance during your BFT classes. You’ll experience improved flexibility, healthier joints, injury prevention, better posture, and a mental reset before the work week begins. Sticky socks, socks or barefoot all work and bring or borrow a mat!

⭐️MILESTONE MONDAY!⭐️

Success isn’t built in one workout, it’s built one class at a time. 👏

Today we’re celebrating members who showed up, put in the work, and reached another milestone. Whether it’s your 1st class or your 350th, every session matters.

Congratulations! Here’s to the next milestone. 🚀

1st class: Paula, Kyle, and Jesse
50 classes: Carlos
100 classes: Coach Mike
150 classes: Kristin
200 classes: Angelle, Dina, and Felver
350 classes: Max

📅 WEEK 8 DAY-BY-DAY BREAKDOWN 🔥

Here’s your final week game plan — peak performance, heavy loads, and strong finishes to close the block:

MONDAY – HIIT
5/5 final progression with Tabata timing.
20s work / 10s rest — short, explosive efforts with minimal recovery. Max output and repeat sprint ability. Go hard, stay consistent, and show what you’ve built!

TUESDAY – Strength UB
8/8 final upper body strength.
Low reps, heavier loads on incline bench and key patterns. Express the strength you’ve developed — quality ex*****on and intent under load.

WEDNESDAY – XTX
3/3 final progression.
Sustained conditioning + rising resistance demands. Manage fatigue, stay efficient, and finish with strong, repeatable output.

THURSDAY – Hyper LB
5/5 final lower body Hyper.
Increased core work and stability focus. Build anti-rotation strength and control to support everything else — quality over intensity.

FRIDAY – Summit
6/6 final aerobic push.
Increased work time, decreased rest. Sustain high-80s HR and steady output — pure engine builder to cap the conditioning block.

SATURDAY – HIRT M
3/3 final HIRT.
Strength under fatigue across EMOM, YGIG & AMRAP formats. Control, composure, and performance — finish the block strong!

This is it — Week 8! Time to show up, push limits, and celebrate everything you’ve built.

Which session are you most fired up for? Drop it below 👇
Tag your crew who’s closing the block with you!