Hey Ola Kai 5:30 am Family,
Get ready to crush your fitness goals in 2025! We've crafted an exciting and challenging programming schedule to keep you motivated and progressing throughout the year.
Here's a glimpse into what awaits you in the lead-up to summer:
January - March: Build a Strong Foundation
Focus: Building muscle mass in our Hypertrophy cycle with a focus on compound movements. Expect shorter, more intense metcons to maximize your gains. The “Big” Lifts will be the Barbell Front Squat, Incline Bench Press, Straight-Leg Deadlift, and Strict Pull-up will be the main lifts that we will see every week, with additional accessory lifts mixed in to complement the focused muscle groups. (Don’t worry, we can make modifications custom-tailored to your mobility, ability, and mood!)
Get ready for: longer lifting sessions that will get your heart pumping and muscles growing, challenging AMRAPs, and feeling stronger than ever.
Nutrition tip: Be sure to hit your protein goals every day to provide your body with the ingredients it needs to build muscle! (Hint: your body can't turn fat into muscle, and don't rely on the scale as your only gauge of progress.)
Mid-March - May: Endurance & Murph Prep
Focus: Develop your endurance and prepare for the iconic "Murph" hero WOD on Memorial Day Weekend!
Get ready for: Longer metcons, increased cardio, and a dedicated pull-up focus.
April Special: Join our exciting AB/Core Challenge! We'll provide daily ab workouts to strengthen your core and improve your overall fitness.
Nutrition tip: Continue to hit your protein goals daily while also taking in fast metabolizing carbs before and after your workouts to replenish your muscles with the carbs they need!
New for 2025 - Ola Kai Barbell Club!
Early this year we will be starting up an all-levels barbell club! Come out to hang at the gym and work on your barbell technique. We will have some programming on the whiteboard, or you can come and work on whatever you’d like! The focus will be on the Olympic lifts - the Clean & Jerk and the Snatch. These sessions will be semi-led by an instructor who will also be working on their lifts as well, and will work with you to provide tips on improving your technique! Even if you’ve never touched a barbell before, you can come out to learn the basics and start moving some weight!
Keep an eye out on Wodify and Instagram for the schedule!
Beyond the Programming:
Community is Key: We're committed to fostering a supportive and motivating community here in Brigantine, the island we all love so much! Expect member spotlights, social events, and opportunities to connect with fellow fitness enthusiasts.
Your Feedback Matters: We value your input! Share your thoughts and suggestions with us. Your feedback helps us continually improve and tailor our programming to your needs.
Ready to take your fitness to the next level?
We're excited to embark on this fitness journey with you. Let's make 2025 your year of transformation!
The Ola Kai Strength & Conditioning Team
P.S. Stay tuned for more exciting updates and announcements throughout the year. Follow us on social media for motivation and workout pics!
Comments