BFT Gleannloch

📅 WEEK 4 DAY-BY-DAY BREAKDOWN 🔥

Here’s your game plan for Week 4 — we’re building momentum with more volume, targets, and the first Podium session:

MONDAY – SE (Strength Endurance)
2/3 – Added targets.
Consistent work rate across conditioning + resistance pairings (DB RDL, double KB shoulder press, deadball squats, dips & more). Hit the reps with solid technique — pace smart and stay strong under fatigue.

TUESDAY – HIIT
3/5 – Increased work time.
Longer intervals to challenge your ability to sustain power as fatigue builds. Max intent on every set — keep movement quality high and push that repeat sprint capacity.

WEDNESDAY – Strength LB
4/8 – First lower body strength focus.
Torsonator hack squats, sn**ch grip deficit deadlifts, DB sprinter squats & farmer’s walks. Manage fatigue, prioritise technique, and build serious lower body resilience.

THURSDAY – Summit
3/6 – Increased targets.
Bigger output goals across 4:40 efforts. Stay efficient, control your heart rate, and work smart with your partner — pure aerobic progression.

FRIDAY – Pump UB
3/4 – Upper body volume day.
Incline bench press, Arnold press, rows, dips, and more. Accumulate quality reps, maintain control, and build that upper body endurance and stability.

SATURDAY – Podium 1
1/4 – First Podium session!
Performance-based E2MOM + scoring efforts. Teamwork, strategy, trapbar deadlifts, bench press, cleans & more. Bring the energy and compete!

Week 4 is stacking serious work — consistency is key. Let’s keep getting after it!

Which day are you most hyped for this week? Drop it below 👇
Tag your crew who’s pushing through Week 4 with you!

🚨 HYROX Dallas is BACK and bigger than ever! 🔥
As part of HYROX365, you have exclusive early access to tickets before the general public.

📅 Early Access Window:
Tuesday, June 9th at 10:00 AM CDT – Thursday, June 11th at 10:00 AM CDT
📍 Event Dates: November 18th – 22nd
Kay Bailey Hutchison Convention Center
The countdown is ON.

If you want the early access code and link, DM us directly. Do NOT share it with anyone else — this access is for our athletes only.

Let’s secure those spots. Who’s in? 👀

All things June! ☀️

6/4: 8WC Theme day: Pool Party 🩱🕶️
6/8-6/12: Mid 8WC Scans due this week
6/19: 8WC Theme day: Pajama Day 💤
6/20: BFT SOCIAL at Tomball Bowl 3-5pm 🎳
6/21: HAPPY FATHERS DAY 👨🏻
6/25: 8WC Theme day: Decades day
6/27: HYROX FULL SIM 🏁

Hyrox Training Club every Sunday at 8AM
Strength and Stretch every other Sunday at 9:30AM

🏁 HYROX FULL SIMULATION 🏁

Think you’re race-ready?

Join us on June 27th for a full HYROX simulation and put your fitness to the test. Whether you’re preparing for your first race or chasing a new PR, this is your chance to experience the challenge from start to finish.

📅 June 27th
⏰ Start Time: 8:00 AM
🚪 Arrival: 7:30 AM
🏃 Heats begin every 10 minutes

💲 $25 Registration Fee

Members: DM us for your exclusive discount code before registering.

Spots are limited and heats will fill fast.

🔗 Registration link in bio.

📅 WEEK 3 DAY-BY-DAY BREAKDOWN 🔥
Here’s your game plan for Week 3 — we’re turning up the volume and challenge while keeping quality high:
MONDAY – Strength M
3/8 – Mixed Strength progression.
Extra set in the primary lifts block (DB Bench Press + BB Front Squat). Focus on high-quality reps with intent, then move into accessory work. Build real strength with better focus and ex*****on.
TUESDAY – Summit
2/6 – Longer efforts, shared targets.
Now 4:40 continuous sets per station. Big step up in aerobic demand — nail your pacing, stay in the target heart rate zone, and work smart with your partner.
WEDNESDAY – Hyper UB
2/5 – Increased stability challenge.
More complex upper body movements to test shoulder and trunk control. Incline bench + chin-ups on the strength screen, plus plenty of anti-rotation and unilateral work. Precision over weight.
THURSDAY – Cardio U (H)
3/6 – First HIIT variation.
Short 20-second windows with clear intensity shifts. Train your ability to spike and drop heart rate on demand — responsiveness and gear changes are the focus.
FRIDAY – Balanced
1/2 – Technical & stability focus.
Refine movement quality with sn**ch grip deficit deadlifts, sprinter squats, core work, and mobility. Control, coordination, and positional strength — this one pays off long-term.
SATURDAY – XTX
2/3 – Increased volume, reduced transitions.
Faster pace, more work, smart partner rotations. Sustained output across machines, sleds, KB sn**ches, and battle ropes — efficiency and consistency win here.
Week 3 is where the block starts getting serious. Lock in and keep building!
Which session are you most excited for this week? Drop it below 👇
Tag your crew who’s training strong with you!

📅 WEEK 2 DAY-BY-DAY BREAKDOWN 🔥
Here’s your updated game plan for Week 2 — building momentum with more volume and intensity:
MONDAY – MURPH
Special hero workout day!
Classic Murph: Partitioned or straight-through — Pull-ups, Push-ups, Air Squats, and Running. Bring the mindset, pace smart, and honor the effort. Expect a big one — let’s get after it together.
TUESDAY – Pump LB
2/4 – Lower body volume progression.
Increased work time with bigger hinge focus. Sn**ch grip deadlifts, good mornings, Torsonator hack squats, and unilateral work — control and solid positioning under fatigue.
WEDNESDAY – Cardio U (A)
2/6 – Aerobic control with reduced rest.
Heart rate zone precision across fluctuating efforts. Less recovery between zones challenges your pacing and recoverability — stay sharp.
THURSDAY – Strength UB
2/8 – Upper body strength focus.
Incline bench press + chin-ups as the main lifts, plus shoulder press, rows, and accessory work. Technique and controlled reps are key.
FRIDAY – HIIT
2/5 – Increased work time, decreased rest.
Higher density repeat efforts. Keep max intent and power as fatigue builds — repeat sprint capacity loading up.
SATURDAY – SE (Strength Endurance)
1/3 – First Strength Endurance session.
Blend sustained cardio with resistance (RDLs, KB clean to push press, dips). Build the ability to stay strong for longer.
Big week ahead — starting with Murph! Let’s set the tone.
Which day (besides Murph) are you most excited for? Drop it below 👇
Tag your crew who’s doing Murph with you Monday!
💪

🏅TOP 3 MEDALISTS OF APRIL🏅

These members showed up, put in the work, and earned their spot on the podium last month 👏🔥

🥇 Gold -
🥈 Silver -
🥉 Bronze -

Consistency. Effort. Results. That’s what it’s all about at BFT Gleannloch 💪

Big congrats to our April top medalists — and shoutout to everyone who kept pushing, sweating, and leveling up all month long. Who will be up next for May? 👀🔥

☀️ STUDENT SUMMER SPECIAL ☀️

Calling all students 25 & under — this is the perfect time to level up this summer 💪

🔥 Unlimited Membership — Only $99/month 🔥

Train all summer long while building:
✔️ Speed
✔️ Strength
✔️ Agility
✔️ Conditioning
✔️ Confidence

Whether you play sports or just want to stay active and healthy, BFT gives young athletes and students the tools to get stronger, move better, and stay ready for anything.

No limits. No excuses. All summer.

DM us to get started or stop by the studio today. 🔥