Strength Training Programs
Building the most confident and resilient you.
Not ready for a membership? Purchase a daily class pass ($20) or 8 Class Punch Pass ($150).
Group Class Workouts
Monday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 Minutes x4 Rounds
10-8-6-4 Bench Press (barbell)
10 Supported Single Arm Row
(part
Intensity:
5 min on - 1 min off - 5 min on
20 American KB Swings
15 Cal Row
20 Lateral Slam balls (alternating sides)
Tuesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x 4 Rounds
10 Push Press
10 Pull-up (modified or cable)
10 Kneeling KB Chops (each side)
Intensity:
6 min on - 1 min off - 6 min on
20 Med Ball Over Shoulder
10 Goblet Squats
5 Step Up (each side)
1 Lap Farmer Carry
Wednesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 5 minutes x4 Rounds
12 Landmine Rotations
10 Plank KB Pull Through (total)
8 KB Sumo High Pull
6 Ring Pistol (each leg)
Intensity:
1 Round:
4 min Row
1 min Rest
1 min Hollow Hang
1 min Rest
4 min Bike
Thursday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x 4 Rounds
10 Sumo Deadlift
10 DB Bench Press
Intensity:
6 min on - 1 min off - 6 min on
15 Dumbbell Thruster
10 Knee to Chest or Candle Stick
5 Burpees
1/2 lap Suitcase carry (each hand)
Friday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x4 Rounds
10-8-6-4 Deadlift
10 Ring Dips
Intensity:
15 min of 40 seconds on, 20 seconds off
(3 total Rounds)
DB Snatch (alternating)
Russian Twist
Slam Ball
Bench Sit Up
Pushup