Do you want more strict pulling strength to eventually learn bar muscle-ups? This program focuses on strict chest to bar pulling strength so pullups will be a breeze and you will be ready for the next step in training.
Do you want to increase your speed in your wods and have excellent command of both strict pull-ups & kipping? Then, this program is for you! We will run you through 4 weeks of strength drills, shaping and timing for the BPU and healthy shoulder prehab to keep your body in the best shape possible for this advanced skill.
Building strict muscle-up strength sets the foundation for rapid progress when athletes begin kipping muscle-ups. Those that skill this step find themselves not progressing as they’d like. Build slow strength first, then speed & endurance gains come more easily.
Do you have the pulling strength but can’t put the pieces together to obtain the kipping bar muscle up? This skill has 3 portions, the arch, the hollow pull down and the turnover into support. Our program breaks down technique while continuing to build strength and mobility.
Still struggling with hspu or pushup volume? Want to master that strict ring dip but need more pressing & tricep strength? This program will focus on just that…building strength to help you with mechanics and more volume.
The goal of this program is to help you master holds without using a wall. It can be good for those who can only hold free-standing for only a few seconds to those who are very component on the wall but still haven’t built the confidence to move away from the wall.
Improved hip mobility helps with squats, hip hinge movements, Olympic weightlifting, and many gymnastics skills. This four week program focuses on opening up your hip joint’s freedom of movement and strength.
The Overhead Squat is perhaps the most challenging exercise in terms of its mobility demands. This program addresses mobility and, just as importantly, your control/positioning specific to the overhead squat.
STRENGTH & ENDURANCE
Click each program to read more. You can purchase each separately or gain full access as a member.
You got it, we are dedicating an entire program to a better backside and it’s going to be fantastic! Let’s face it…everyone wants amazing glutes! By combining body weight exercises and loaded movements, you will be able to increase not only your backside, but your performance as well.
1 mile run, 100 pull-ups, 200 pushups, 300 air squats, and another 1 mile run. The Murph workout performed on Memorial Day by many fitness athletes is a beast but this program will have you prepared for a new PR!
This 6 week program builds your conditioning across all 3 major metabolic energy systems. Whether that high intensity sprint style workouts or slow burners are your weakness, this plan will improve your capacity.
This 5 day a week, 6 week program is intended for those looking for substantial gains their pulling and squat strength. The program focuses on squatting and posterior chain development that is intended to carry over to the Snatch & Clean/Jerk.
This 3 day a week, 6 week program has been designed to cater to primarily the following groups; Functional athletes looking to add supplementary work; Weightlifters that respond well to moderate volume. We have Masters Athletes and those with less than one year experience in mind for this program. You will follow a periodized template geared towards improving proficiency as well as improving your 1 rep max.
This 8 week program is designed to be performed one day per week to help functional fitness athletes improve their snatch technique and strength. The loading will be based on your experience and goals.
This 4 day a week 4 week program will cover bench press, squats, overhead pressing, deadlifts and more. We focus on powerlifting barbell work to build on reps and sets to make you a stronger and more proficient mover.