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 Oct 5

Monday: Week 8 / Day 1

Lower Body Strength

 

Warm-up: 8:00

200m Run

Spine/Hip Prep

Squat Prep

 

1. Strength

Back Squat

In 5 Sets:

Build to a heavy “5” for the day, then;

1x5 @ 85% of heavy 5

 

1. Accessory (18:00)

Alt Every 3:00 x 3 Cycles   (18:00)

1. 10 DB RDL (>50/35) R: 10s 10 Heavy Russian KB Swings (70/50) R:10s  60ft bounding broad jumps
2. 5/5 Heavy DB Reverse Lunges + 60ft Sled Push + 5/5 split jumps (keep heels off the floor)

 

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)

Bench Press

In 5 Sets:

Build to a heavy “5” for the day, then;

1x5 paused bench @ 80% of “5”

 

C. Strength Accessory (12:00)

Complete 3 Working Sets of:

• 8-10x Seated DB Shoulder Press
• 10-12x Supinated Grip Barbell Row
• 5/5 Half Kneeling KB Halo (e/s)

 

D. Tactical Conditioning

3 Cycles of:

1-2-3-4-5

• S/A KB Clean + Press (e/s) (50/35)
• Strict Pull-ups

R: 90s b/t cycles

 

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

Complete 3 Cycles,

each for time:

15ft Heavy Sled Push (heavy, grinding weight)

15ft shuttle back to start + back to sled

15ft Heavy Sled Push

30ft shuttle back to start and back to sled

15ft Heavy Sled Push

45ft Shuttle back to start and back to sled

15ft Sled Push  by

60ft shuttle back to start

R: ~3-4min

*each round is an all out effort- compete!

 

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)

In a 15:00 window:

3 Hang Clean Pull + 1 Hang Clean

*build to a heavy complex for the day

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

 

B. Strength Accessory

3 Sets of:

8/8 Bulgarian Split Squats

5 DB Box Jumps (20/16in)

:20s side plank e/s

 

C. Finisher

AMRAP 5

Max distance walking lunges

*EMOM = 5 jump squats

*inc. min 0*

 

Friday - Dynamic Upper

Warm-up

Coach Discretion

 

A. Strength

Every 2min x 5 Sets:

1.1.1 Push Press

*build to a heavy 3 rep cluster for the day

“.” 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 Dips (-1)

 

C. Conditioning

4-8-12-16-20

• DB Push-ups (50/35)
• DB Box Step-ups (50/35)