PROGRAMMING

“WHEN TRAINING FOR LONGEVITY AND VITALITY IT IS IMPORTANT TO WORK AND CHALLENGE YOURSELF WITHIN A WIDE ARRAY OF HEART RATE ZONES. TRAINING WITHIN DIFFERENT AMOUNTS OF AEROBIC AND ANAEROBIC STATES, AND UTILIZING DIFFERENT METABOLIC PATHWAYS WILL INCREASE YOUR BODIES ABILITY TO FUNCTION EFFICIENTLY IN A WIDE RANGE OF CIRCUMSTANCES.”

Brian Anglin

We program every minute of every workout, every break and every rotation with intentionality so you get the most out of your workouts without you having to think.

STRENGTH

We emphasize strength with an emphasis on FORM and CHALLENGING WEIGHT.

Driving hypertrophy (muscle growth) and strength (the ability to exert force).

Strength is found in all of our formats, but is emphasized on Core, Upper, and Lower body days.

  • Builder

    It all begins with builder.

    12-16 minutes at 60-80% max HR, 8-12 minutes at 80%+. Extra emphasis on mobility & stability.

  • Tabata Remix

    A new twist on tabata timing.

    6-20 minutes at 60-80% max HR, 6-8 minutes at 80%+.

  • Pinnacle

    More time under pressure.

    20-24 minutes at 60-80% max HR, 12-16 minutes at 80%+.

  • Roulette

    Keeping your mind and body guessing!

    18-20 minutes at 60-80% max HR, 14-16 minutes at 80%+. Extra emphasis on mobility & stability.

  • Skills & Thrills

    Dialing in a skill and then hammering it!

    20 minutes at 60-80% max HR,10 minutes at 80%+. Extra emphasis on mobility & stability.

  • Chipper

    Chipping away at a huge goal for big results!

    24 minutes at 60-80% max HR, 10-12 minutes at 80%+.

  • Tag

    Getting stronger while waiting to get tagged in for some cardio!

    20 minutes at 60-80% max HR, 10 minutes at 80%+. Extra emphasis on mobility & stability.

  • Quad

    Quadruple split of strenth and cardio.

    16 minutes at 60-80% max HR, 16 minutes at 80%+.

  • Pop, Lock, Drop It

    Mobilize, build, then CRUSH IT!

    27 minutes at 60-80% max HR, 12 minutes at 80%+. Extra emphasis on mobility & stability.

  • Ramp It Up

    Raising intensity with each circuit!

    27 minutes at 60-80% max HR, 6 minutes at 80%+. Extra emphasis on mobility & stability.

  • Split Shift

    1/2 traditional lifting, 1/2 high intensity.

    12 minutes at 60-80% mx HR, 16-24 minutes at 80%+. Extra emphasis on mobility & stability.

  • Alternator

    Focus in on 3 strength moves while dropping in and out of a fast circuit.

    24-27 minutes at 60-80% max HR, 9-15 minutes at 80%+.

AGILITY

We emphasize agility working with multiple, quick directional changes.

Not only with our feet on the turf, but in moves meant to challenge each joint within the body.

  • Overdrive

    Fast paced push to get after it!

    4-8 minutes at 60-80% max HR, 18-24 minutes at 80%+.

  • 3 x 90

    Dial it up a notch and crank it!

    5-9 minutes at 60-80% max HR, 18-27 minutes at 80%+.

  • Drop 30

    Time gets shorter, pushing you harder.

    7-10 minutes at 60-80% max HR, 23-30 minutes at 80%+.

  • Mobile Master

    Working range of motion. Starting slow, ending HOT!

    12-18 minutes at 60-80% max HR, 18-20 minutes at 80%+. Extra emphasis on mobility & stability.

POWER

Building the ability to produce the most force in the shortest amount of time possible.

  • Tabata

    Intense blast of work with little rest.

    2.5-5 minutes at 60-80% max HR, 11-16 minutes at 80%+.

  • EMOM

    Hitting a goal every minute within the minute.

    6-12 minutes at 60-80% max HR, 18-30 minutes at 80%+.

  • Speed Round

    Build and then punch up the power!

    12 minutes at 60-80% max HR, 9 minutes at 80%+.

  • Accellerate

    Go FASTER!

    4-9 minutes at 60-80% max HR, 20-29 minutes at 80%+.

ENDURANCE

The bodies physical capability to sustain an exercise for an extended period.

Working two components: cardiovascular endurance and muscular endurance.

  • Grind

    Teamwork makes the dreamwork!

    30 minutes at 70-90% max HR.

  • Triple Threat

    Three times the grind!

    30 minutes at 70-90% max HR.

  • Rep Race

    See who can finish the reps first!

    32 minutes at 70-90% max HR.

  • Crucible

    Constant laps of work with no built in rest.

    40 minutes at 70-90% max HR.

  • Cardio Crush

    Working on VO2 max!

    7-10 minutes at 60-80% max HR, 29-36 minutes at 80%+.

STRENGTH & BARBELL

Challenging max load using more weight. Dialing in barbell form and assist moves to increase gains.

  • Learn & Burn

    Learn the move, then get after it!

    22-28 minutes at 60-80% max HR, 6-12 minutes at 80%+.

  • Build & Break

    Building on the move followed by a push to the limit.

    30 minutes at 60-80% max HR, 6-12 minutes at 80%+.

  • Assist 50

    Higher PR’s rely on more than just the move.

    24-34 minutes at 60-80% max HR, 6-16 minutes at 80%+.

  • Assist EMOM

    Dialing it in, raising the bar!

    25-30 minutes at 60-80% max HR. 10-15 minutes at 80%+.

YOGA

Improving mobility and flexibility while building athleticism and focus.

  • Yoga

    Center your mind while challenging your body!

    30-40 minutes at 50-60% max HR.