Arvada

Our Strength class is a foundational strength and conditioning session designed to help you build real, lasting strength. Each class focuses on fundamental lifts, accessory work, and intentional progressions to improve performance, confidence, and resilience.

You can expect structured strength training, thoughtful coaching, and scalable options that meet you where you are. This class prioritizes proper mechanics, consistency, and long-term development.&#x20;

Ideal for anyone looking to get stronger, move better, and build a solid foundation that supports all other training.

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**Strength Programming Week of September 14**




**Monday: Week 5 / Day 1**

**Lower Body Strength**



**Warm-up: 8:00**

200m Run

Spine/Hip Prep

Plyos + Line Drills



1. **Power: 8:00 to perform:**

3 Sets of:

20yd band-resisted accel sprints

20yd skips for height




1. **Strength**

Back Squat

In 5 Sets:

Build to a heavy ‘5” for the day @ 7RPE

1x 5 @ 80% (slow / tempo)




1. **Accessory**

C1. 3x8-10 Stiff Leg Deadlift @ 65% 1RM DL

(smooth / tempo reps, minimize rest at lockout)

C2. 3x8/8 DB Reverse Lunges from 2in Deficit

\*increase weight from last week\*



**GPP:**

Every :90s x 5 Rounds

12 Jumping Lunges + 60ft Sled Sprint (2/1 plates) (lights out / compete)







**Tuesday - Upper Body**

**Week 4**



**CNS Prep / Stim:**

Complete 3 sets of the following:

Push Up to Toe Touch x3 e/s

Rainbow Med Ball Slam x4 e/s

Cross Crawl x20yds 

Plyo Push Ups x4



**B. Strength (15:00)**

In 5 Sets:

Build to a heavy ‘5” for the day @ 7RPE

1x 5 @ 80% (slow/tempo)



**C. Strength Accessory (12:00)**

Complete 3 Working Sets of:

* 8/8 Tempo Half-Kneeling S/A KB Press (e/s) 
* 6-8 Weighted Dips
* 15-20 Banded Face Pulls



**D. GPP**

For time:

2-4-6-8-10-8-6-4-2

\- Strict Chin-up

\*100m Row/Ski sprint after each set



**D. Optional Accessory**

**2 Sets of:**

**15-20 DB Reverse Flyes**

**12-15 Barbell Biceps**














**Wednesday - GPP**

**8:00 General Prep**



**For Time:**

**AMRAP 10**

**3 Dual KB/DB Clean (50/35)**

**6 KB Push Press**

**12/10 Cal Ski/ Row**



**R: 3min**



**AMRAP 8**

**3/3 KB Snatch (50/35)**

**5/5 S/A KB Front Squats**

**10/8 Cal Ski/Row**



**R: 3min**



**AMRAP 6**

**6/6 S/A KB Swings (50/35)**

**8 Goblet Squats**

**8/6 Cal Ski/ Row**




Optional Accessory

2:00 couch stretch

90/90 Hip Stretch












**Thursday: **



**Warm-up + CNS Prep**

**200m Run**

**Tissue Prep**



1. **CNS Prep (graduated warm-up) (10:00)**

3-4 Sets of:

2 Seated Broad Jumps @ mod

3/3 Single Leg Broad Jumps

:06-:08s Build up Sprint on Air Runner

\*build in intensity ea. round\*



&#x41;**. Oly / Power (12:00**

Power Clean (from floor)

Every :90s x 5 Sets

2 Power Clean @ 80% 

\* (get aggressive this week)



**B. Strength (12:00)**

3 Sets of:

8/8 Barbell Front Rack Reverse Lunges

3/3 Jumping Lunges for max height

60ft Reverse Sled Drag (>BW)




**C. Accessory**

15-20 GHD Hip Extensions

:20s side plan e/s

12/12 Single-Leg Calf Raises













**Friday - Dynamic Upper**



**Warm-up**

**Coach Discretion**



**A. Strength** 

Every 1:30 x 5 Sets

5 Thrusters @ 65% 1RM Push Press

\*can build, but non-maximal\*



**B. Accessory:**

Z-Press

Build to an 8RM in 5-6 sets, then;

1x8 @ 80%



**C. Strength Accessory (9:00)**

3 Sets of:

6-8 Pendlay Row

12/12 Single-Arm Bent Over Row

5.5.5 Iso-Dynamic Banded Lat Row

\*5 reps as fast as possible, :05s iso hold x 3\*



**D. Optional Accessory**

2 Rounds of:

3 Bands Of Death

* Max reps tricep extensions (heavy band)
* Max reps tricep extensions (medium band)
* Max reps banded tricep extensions (light band)

Lifting

General Hold Harmless and Liability Waiver:

In consideration of my participation in the activities and use of the services, facilities and equipment at Arsenal Health and Fitness or any of their agents, employees, independent contractors, affiliates, or subsidiaries, I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge, and covenant not to sue Arsenal Health and Fitness and its instructors, agents, independent contractors, affiliates, subsidiaries, or employees from liability from any and all claims including the negligence of Arsenal Health and Fitness, its instructors, agents, independent contractors, affiliates, subsidiaries, or employees, resulting in personal injury, accidents or illnesses (including death), and property loss arising from, but not limited to, participation in activities, use of services, or use of facilities, equipment, or premises.
I acknowledge that risks involved in the activities offered at Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities. I further acknowledge that risks involved in the use of the services, facilities, and equipment at the Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities.

I assume all of the foregoing risks and accept personal responsibility for any damages I may incur in connection with any activities or services. I acknowledge that I will be provided the opportunity to have a qualified physician conduct a complete physical examination prior to beginning any activity or service rendered by Arsenal Health and Fitness. I acknowledge that I have either had a physical examination and have been given my physician’s permission to participate, or that I have decided to participate in the activity or service of my own free will and do not find, or claim any of the foregoing risks to be unacceptable. I understand that I will be provided with a qualified instructor(s) during the program, for my safety and well being.

I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

For good and valuable consideration, the receipt of which is hereby acknowledged, I agree to irrevocably indemnify, defend, and hold harmless the Releasees from any and all liabilities or claims made by other individuals or entities as a result of any of my acts or omissions. I agree to pay all reasonable attorney fees and costs incurred by Arsenal Health and Fitness in defense of any claim or suit brought by, or as a result of, my indemnification under this paragraph.

I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



Strength (Arvada)

About this event

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