Shop Programs - Strength and Endurance

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.

Want to crush your gymnastics goals? Need more strength, coordination, or conditioning to push your WOD performance to the next level? Our Daily Gymnastics Accessory WOD for CrossFit Athletes will elevate your gymnastics skills with quick 8-15 minute accessory workouts to move better than you ever thought possible!

This twice-per-week program is designed for functional fitness gyms that want to run group strength & conditioning classes focused on developing gymnastics skills with a sprinkle of CrossFit-style workouts.

This three times per week program is aimed at CrossFitters who want to PR their 5k. Each workout is 40-45 minutes in length and includes access to a pace calculator (based on your current 5k) so you can customize each workout to your current level. Stop being afraid of one of the most important benchmarks of your fitness. PR your 5k and dominate running WODs at your gym.