- by Kelly Miller
- 4 minute read
Weekly Member Update January 12 – 17, 2026
Happy New Week, Fam!
Scroll down to check out info on our upcoming Try It Week (with a registration for any friends and family interested in joining!) and your Group Training Programming.
Apparel orders will go live next week – we sent our designs off to the printer and are just waiting back confirmation!
A quick reminder as we head into a new week and you may notice the days getting a teeeeeny bit longer (they are, we promise!)
You matter.
You are worth it.
You are making a difference in this world.
We are grateful for you.
It’s time to share the Degree difference with your friends and family this New Year!
Bring them in to try out a class at Degree! No cost for friends or family to try – just let us know who’s coming so we can touch base when them beforehand đ
Know someone who would like to try a class? Send them THIS LINK to fill out their contact information and we’ll follow up.
*Members – reserve your classes as normal via ZenPlanner*
Group Training Programming
January 12 – 17, 2026
Monday, January 12
Week 2 of our Back Squat and DB Z Press work. If you were here last week increase 5 – 10lb if form permits! We are utilizing our Wenning Warm Up before this. It likely feels like a mini workout, but make no mistake! This warm up structure is intended to build General Physical Preparedness (GPP), improve weak points, correct motor patterns, and increase your work capacity for heavier lifts, rather than just temporarily warming up muscles.
We have a short 12 minute workout today consisting of skipping, rowing and a dumbbell or kettlebell row variation. Lots of options for everyone to get a great workout in today!
Tuesday, January 13
Today you will move through descending calorie rows each round. Rep counts on the other movements stay the same each round. This should be a moderate, consistent paced workout. Take your time and move with intent today! Barbell weight should be light, don’t rush the Burpees (or your variation of!)
Wednesday, January 14
We are starting a two week progression on push/pull work. You’ll have the opportunity to work on pull up progressions today (from ring rows to banded pull ups, to strict pull ups to weighted pull ups – your Coach will guide you!) We’re pairing that with your Dip variation (anything from Ring Dips to Bench Dips to Overhead Tricep Extensions!)
New benchmark workout âDeadlegâ! Be prepared to work hard on this one – Be strategic and take short breaks so that you can keep moving here. If there is ANY doubt about Deadlift weight stay on the lighter side and prioritize speed and good movement.
Thursday, January 15
Today’s cardiac output work is a mix of gymnastics, kettlebell mobility and Strongman work, and a cyclical component. This is not for score so dial your effort back today and focus on good movement, this should all be done at a conversational pace! It’s great opportunity to refine your rowing technique as well!
Cardiac output (CO) is the volume of blood your heart pumps out to the body each minute. It’s a crucial measure of heart health calculated by multiplying stroke volume (blood per beat) by heart rate (beats per minute). It ensures vital organs get enough oxygen, increasing during exercise as heart rate and stroke volume rise to meet the body’s demand for more oxygen.Â
Friday, January 16
Week 2/3 of our dynamic effort work with heavy kettlebell swings. For example, if you normally use a 26lb kettlebell for swings, we encourage you to try 30lb or 35lb! Will follow this up with some some your Barbell Glute Bridges. If you were here last week look to increase your working weights!
We have a strength only finisher where you’ll take a few warm-up sets to find good working weights, then complete 4 rounds, resting 60s between each completed round.
Saturday, January 17
Split work with your Bestest Super Friend today as you see fit on your interval workout today. Emphasis on gymnastics efficiency, powerful hip extension, and steady movement under fatigue. Look to push the pace during the âmax repsâ portions while staying composed on the skill-based work đ
Check out the Toes to Rig!
You’ll see this exercise in your group training classes as a variation to your Hanging Knee Raises and Toes to Bar.
It helps to strengthen the lower abdominal muscles, and takes the wear and tear off your hands from hanging on the bar!
We are looking for an amazing human to join our Team!
If you or someone you know loves helping people, has a keen interest in health/fitness and is available early mornings and/or afternoons, we want to hear from you!
Email [email protected] to inquire!
Have questions? Need help with anything? We’re here for you.
Email us HERE to touch base!