Goals - Barbell Work

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 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.

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 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.

"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.