Sample Week: Bar Muscle-up Level 1

*this would be for someone looking to get their first

In this program we look to increase your strength in multiple different areas (pulling, core, grip), work different body positions, train each segment of the full bar muscle-up movement and increase mobility in some key areas. Utilizing the proven method of “progressive overload”, allows you to gradually increase the needed strength and skill for this difficult gymnastics movement. Each program has multiple different levels designed specifically for you.

Running Progression Phase 1/Level 1

This is a total of 30 running workouts that total 57 miles. We start with a mile time trial, then utilize repeats and in/out formats with varied target paces that progressively increase in difficulty.

Pistols Level 1

*this would be for someone looking to get their first

In this program we look to increase your strength in multiple different areas (single leg, core, ankle/hip stability), improve general balance and coordination and increase mobility in some key areas. Utilizing the proven method of “progressive overload”, allows you to gradually increase the needed strength and skill for this difficult gymnastics movement. Each program has multiple different levels designed specifically for you.

Assault Bike + Burpees Progression 1

Our Endurance programs have a pre and post test so you can have a tangible number to show your improved fitness. We utilize different intervals and formats to attack your conditioning in multiple proven ways. Love them or hate them, the assault bike and burpees can help take you to the next level.

Click the link below to see exercise demos on our YouTube channel

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