STRENGTH AND ATHLETICISM
Goals: Strength based with emphasis on a functional bodybuilding and toughness development.
Breakdown: Move the weight quickly. High Weights, Low Reps. Take minimal rest between each set.
Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
CLOSE GRIP 2 BOARD BENCH PRESS
Emphasis: Upper Body Push
LANDMINE SHOULDER PRESS
Emphasis: Upper Body Push
ZERCHER SQUAT (FROM FLOOR)
Emphasis: LOWER BODY SQUAT
TRAPBAR DEADLIFT (LOW HANDLE)
Emphasis: LOWER BODY HINGE
SUITCASE CARRY
Emphasis: CORE
WEIGHTS AND CARDIO
Goals: Weight Loss Primarily with the secondary being to build muscle.
Breakdown: Move the weight with a constant pace - between sets perform the listed cardio to keep your HR up.
Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
WEIGHTED PUSHUPS
Emphasis: Upper Body Push
DB CLEAN AND PUSH PRESS
Emphasis: Upper Body Push
ZERCHER SQUAT (FROM FLOOR)
Emphasis: LOWER BODY SQUAT
KB GOOD MORNINGS
Emphasis: LOWER BODY HINGE
SUITCASE CARRY
Emphasis: CORE
HYPERTROPHY AND TONE
Goals: For those already at their desired weight to lean & tone their muscles up - also great for those who are 'bulking' and want to add size.
Breakdown: Move the weight slowly and with precise control. Lighter weight with high loading volumes.
Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
CLOSE GRIP 2 BOARD BENCH PRESS
Emphasis: Upper Body Push
DB CLEAN AND PUSH PRESS
Emphasis: Upper Body Push
ZERCHER SQUAT (FROM FLOOR)
Emphasis: LOWER BODY SQUAT
KB GOOD MORNINGS
Emphasis: LOWER BODY HINGE
SUITCASE CARRY
Emphasis: CORE
FUNCTIONAL EFFORT
Goals: For those who want to try something different. Great for those in LE, MIL, Fire or those who simply want to build some 'weird ass strength'.
Breakdown: Focus on stability and movement precision. Most of these movements are full body.
Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
2 KB CLEAN & THRUSTER
SANDBAG LOADS TO SHOULDER
ZERCHER SQUAT (FROM FLOOR)
COMPLEX:
BARBELL PUSHUP, ROWS, CLEAN & PRESS
HAND OVER HAND ROPE PULL