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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.

Build strict pulling strength for control and safety before you learn to add kipping momentum.

The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.

If you have strict pull ups, and want to gain more strict or kipping pulling strength, then you will be challenged in this program.

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.

Get a 6 pack like a gymnast!

Struggling to string together toes to bar or just want to string more together but don’t have the right strength, technique or mobility? Then our overhaul program is just what you need!

The rings are the ultimate king for training strength & control. This program will bring you more strength for all ring based movements.

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.

There is a big difference between one muscle-up and cranking out reps during a metabolic conditioning workout. This program builds your muscle-up volume and improves efficiency under fatigue.

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.

This Program builds balance, stability and strength by focusing on holds & shifting weight drills. Drills can be done scaled from a box or full handstand.

Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.

This program requires a freestanding handstand. It will help you gain better technique for walking and build shoulder strength and endurance!

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.

Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.

Are you looking to take your gymnastics to the next level? Want to get stronger without having to use a ton of equipment? Then you need to be a member of Performance Plus to get access to our #GYMNASTY weekly programming.

The Strict Bar Muscle-Up requires mastery of pulling strength and body awareness. This 5 week program will help you gain strength and technique using weighted pulling work, negatives and drills to help with speed through the transition and much more!

Our program takes a very advanced skill and breaks it down to build each portion of the press handstand. You will spend time focusing on flexibility, strength, balance and technique.

If you are struggling with Kipping Pull-Ups, this program will guide you through the right amount of muscle memory, strength and technique so you can achieve your first few or improve the ones you already have.

Many fitness athletes possess the ability to perform a few muscle-ups, shorts sets of toes to bar, and handstand pushups. But for many athletes, when volume and fatigue are added to gymnastics movements, things fall apart rapidly. This plan is for athletes that can complete sets of 5 muscle-ups, 10 T2B, 12 kipping pull-ups but don’t hold together very well during workouts.

Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? With this program you will be introduced to endurance, strength building and Bar MuscleUp workouts to build capacity.

If you have a strict pull-up and want to gain more strength, this is the program for you! If you have a bunch of strict pull-ups, do this program with a weighted vest or light-weighted belt and CRUSH your pull-up strength goals.

"The Accessory WOD" is meant to compliment your daily CrossFit-style WOD by focusing on key areas to push your performance in the gym to the next level: core strength, gymnastics skills, glute strength, back strength, shoulder prehab, and direct arm work. This 12-week program gives you four days of weekly accessory workouts lasting just 10-15 minutes.

For those needing improved ankle mobility translating into better squats, pistol squats, and Olympic weightlifting.

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.

A four week program focused on improving both mobility of the necessary joints as well as increasing strength & control for the squat.

The upper back is a crucial component to solid overhead positioning for weightlifting and gymnastics skills. This four week program will improve your mobility and strength.

Struggling with overhead lifts and gymnastics skills? This four week program improves your shoulder mobility for better positioning 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.

This four week program focuses on opening up your hip flexor mobilty and strength.

"The Accessory WOD" is meant to compliment your daily CrossFit-style WOD by focusing on key areas to push your performance in the gym to the next level: core strength, gymnastics skills, glute strength, back strength, shoulder prehab, and direct arm work. This 12-week program gives you four days of weekly accessory workouts lasting just 10-15 minutes.

Get a 6 pack like a gymnast!

By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.

For those having previously dealt with low back pain, our Bulletproof Back Builder focuses on building up strength and control of the lower back musculature.

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.

Want to improve your foundation for all weightlifting and gymnastics skills? This advanced core program will build your base for better performance in the gym.

The pistol squat requires strength, control, and mobility. This program delivers four weeks of workouts to improve all of these areas.

This free program is a 3 week overhaul that will help strengthen your grip for all things rig and barbell.

This six-week program adds isolated training volume to the muscles of your arms, shoulders, and upper back. Our goal is simple, to build them up for a more muscular-looking physique.

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 per week program is intended for those looking for substantial gains in their pulling and squat strength. The program focuses on squatting and posterior chain development that is meant to carry over into the Snatch and Clean & Jerk. Training volume is designed for athletes that best respond to lower volume programs or want to incorporate accessory work to address their weaknesses. Each day consists of only 2-3 compound exercises (Oly variations, push press, RDLs, Squats). This will allow athletes to add in extra energy system work, strengthen weak areas (Bulletproof Shoulders, Back, Glutes for example), or work on gymnastics programming if desired.

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.

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.

This program builds your running conditioning & capacity. Whether that high intensity sprint style workouts or long runs are your jam, this program will help you improve.

Bulletproof Quads is designed as an accessory strength & hypertrophy program focused on the quads. Workouts last 10-15 minutes, 3 days per week. This plan is perfect for the functional fitness athlete with quad weakness or atrophy leading to performance issues or post-operative accessory strength after discharge from formal rehab.

This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving deadlift strength.

This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving barbell bench press strength.

This two day per week plan is designed for fitness athletes wanting to spend a period of time focusing on improving squat strength.

Are you frustrated every time you see Double Unders programmed in a workout and you are stuck doing 2x Single Unders? We have just the plan for you! Our 3-day per-week, 5 five-week program is designed to develop techniques for learning to perform “Dubs”. Two days per week will focus on form and the third day will work on calf strength and recovery.

This 8-week program is designed to be performed two days per week to help functional fitness athletes improve their Olympic weightlifting strength. Workouts are designed to be performed in less than 30 minutes to allow athletes to work on their lifts without them having to skip out on their daily WOD.

"The Accessory WOD" is meant to compliment your daily CrossFit-style WOD by focusing on key areas to push your performance in the gym to the next level: core strength, gymnastics skills, glute strength, back strength, shoulder prehab, and direct arm work. This 12-week program gives you four days of weekly accessory workouts lasting just 10-15 minutes.