Strength (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.

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 28

 

Monday: Week 7 / Day 1

Lower Body Strength

 

Warm-up: 8:00

200m Run

Spine/Hip Prep

Squat Prep

 

1. Strength

Back Squat (12:00)

Every 3min x 4 Sets

4x10 @ 8RPE across

*last set max reps (+10)

 

1. Accessory (18:00)

Alt Every 2:00 x 3 Cycles

1. 12 DB RDL (>50/35) + 10 Heavy Russian KB Swings (70/50)
2. 6/6 DB Reverse Lunges + 60ft Sled Push (get as low as possible)
3. 50m Air Runner Sprint

 

Accessory

2-3 Sets of:

15-20 Wall Leaning Tib Raises

12-15 Banded Glute Ham Raises (tempo / volume)

15-20 Single Leg Banded Terminal Knee Extension (e/s)

 

 

Tuesday - Upper Body

Week 6

 

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)

Every 2:30 x 4 Sets (10:00)

Bench Press

4x10 @ RPE 8* across*

*last set +10*

 

C. Strength Accessory (12:00)

Complete 3 Working Sets of:

• 12-15x Seated DB Shoulder Press
• 12-15x Supinated Grip Barbell Row
• 10x Prone Swimmer Drill

 

D. GPP

2 Rounds of:

AMRAP :90

DB Renegade Row*

R: :90s

AMRAP :90

Max Rounds 50ft Rope/Sled Pull/Push

R: 90s

*s/a row ®, s/a row (l), push-up

 

D. Optional Accessory

2 Sets of:

12-15 Thumbs Up Lateral Raises + :10s hold at top of last rep

12-15 Incline DB Bicep Curls

 

 

Wednesday - GPP

8:00 General Prep

 

Speed / Power

Every 3min x 3 Cycles (9min)

5/5 Rotational Med Ball Chest Pass (explosive)

2x Bounding Med Ball Broad Jump + Chest Pass

3-5 Plyo push-ups to Plates

2 Seated box jumps

:05sec Echo Bike or Air Runner Sprint (all out)

 

Sprint Conditioning:

5x 50m sprints

R: ~1min b/t sets

 

R: 3-4min

 

4x 100m sprints

R: ~2min

 

3x 200m sustained hard run ()

 

8-10min Easy cool down pedal/jog/walk

 

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) (8:00)

3 Sets of:

3x Depth Jump to Box Jump

3/3 Jumping Bulgarian s/s + :05s iso e/s

*build in intensity ea. round*

 

A. Oly / Power (9:00)

Every 2:00 x 3 Sets

3 Hang Clean Pull + 1 Hang Clean @ 75%-80%

* (focus on smooth start + explosive extension straight up!)

 

B. Strength Accessory

3 Sets of:

12/12/ Bulgarian Split Squats

1:00 Max Distance Farmer Carry (2x70/50)

:20s side plank e/s

 

C. Finisher

In Teams of 3-4

10:00 Max Distance Sled Push (2x average BW of team)

*alternate as you see fit*

 

Friday - Dynamic Upper

Warm-up

Coach Discretion

 

A. Strength

Every 2min x 5 Sets:

2.1.1 Push Press @ 80%-85%

“.” designates a :10sec rest between cluster sets

 

B. Strength Accessory:

3 Sets of: (12:00)

12-15 Incline DB Bench Press (1 RIR)

60ft *Strict* Rope/Sled Pull + 60ft Sled Push (no rotation. hinged position)

Max Reps Chin-ups (1-2 RIR)

 

C. Conditioning

AMRAP 2 x 3

1 DB Power Clean + 1 DB Push Press (50/35)

10 Lateral Hops Over Bar

R: 1min after each 2min AMRAP

 

**add 1 *press* each round