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 19

 

Monday -Lower Body Strength

 

Warm-up: 8:00

200m Run

Spine/Hip Prep

Squat Prep

 

1. Strength

4 Sets of:

6 Deadlift @ 65%-70% (no touch n go)

R: 30s

8-10 Double KB Swings (2x50/35)

R: 1:30

 

 

1. Accessory (18:00)

Alt Every 3:00 x 3 Cycles   (18:00)

1. 18-20 Heel Elevated Dual KB Front Rack Squats + 60ft Sled Push (heavy)
2. 5x DB Thrusters (70/50) + 200/180m Row Sprint

 

Accessory

2-3 Sets of:

12/15 S/L Calf Raises (e/s)

30 Banded Hamstring Curls (fast/restorative)

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

 

 

Tuesday - Upper Body

 

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)

4 Sets of:

10-12 Barbell Z-Press

*add weight from last week*

R: :90s b/t sets

 

 

C. Strength Accessory (12:00)

3 Working Sets of:

18-20 Weighted Push-ups (or against band tension)

• 12-15 DB Skull Crushers
• 20x Banded Face Pulls

 

D. Tactical Conditioning

6 Working Sets:

- Rope/Sled Pull

1x75ft

2x60ft

2x45ft

1x30ft *build each set

*150ft Dual KB Front Rack Carry after ea. Set (50/35)

 

D. Optional Accessory

2 Sets of:

15-20 Overhead tricep extensions

12/12 Single-arm banded lat pulldowns e/s

 

Wednesday - GPP

8:00 General Prep

 

Strength / Power

4 Sets of:

75ft Belted Sled Walk/Drag (forward)

Triple Broad Jump (for distance)

30ft Pogos For Height (stay stiff)

R: 90s

 

Sprint Conditioning:

3 Sets of:

30ft Banded Accel Sprints (banded/partner)

R: 90s b/t sets

 

3 Sets of:

60ft Sub Max Sprint (focus on start position / fast off the line)

R: 2:00 b/t sets

*build on last week*

 

Strength Accessory:

3 Sets of:

20 Barbell Hip Thrust

60ft Single-Leg Bounds (e/s)

:20s single-leg side plank (“Captain Morgan”)

:45s Deadbug

 

Optional Accessory

2:00 couch stretch

90/90 Hip Stretch

 

Thursday: 

 

Warm-up + CNS Prep

200m Run

Spine / Barbell / Power Prep

 

A. Oly / Power (15:00)

Every :90s x 5 Sets

3 High Hang Power Clean @ 65%

*work on speed + snappy rack position*

 

B. Strength Accessory (12:00)

3 Sets of:

12-15 Barbell RDL

:30s Single Leg Reverse Lunges from 2in deficit (left)

:30s Single Leg Reverse Lunges from 2in deficit (right)

75ft Reverse Sled Drag

 

C. Finisher

3 Complete Cycles as fast as possible:

4 DB Power Snatch (R: +50/35)

2x30ft Shuttle AFAP (30ft out / 30ft back)

R: 30s

4 DB Power Snatch (Left +50/35)

2x30ft Shuttle AFAP (30ft out / 30ft back)

R: 60s

 

Accessory:

2 Sets of:

15-20 Spanish Squats

12-15 Wall Leaning Tib Raises

 

Friday - Dynamic Upper

Warm-up

Coach Discretion

 

A. Strength

Every 2min x 5 Sets:

1x Push Press

*build to a heavy single for the day (no misses)

 

B. Strength Accessory:

3 Sets of: (12:00)

10-12 Incline DB Bench Press (1 RIR)

15/15 S/A DB Row (e/s)

:15s-:20s 90 degree bar hang (½ of pull-up)

 

C. Power Conditioning

For time @ max effort:

12/8 Cal Echo Bike + 9 Heavy DB/KB Thrusters

R: 2min

10/7 Cal Echo Bike+ 7 Heavy Db/KB Thrusters

R: :90s

8/6 Cal Echo Bike + 5 Heavy DB/KB Thrusters

R: 1min

6/4 Cal Echo BikeCal Assault Bike Sprint + 3 DB/KB Thrusters

 

Accessory:

12-15 Floor Lying DB Skull Crushers

15/15/  Side-Lying Banded S/A Rows e/s