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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Programming Week of 10/26 - Week 11

 

Monday: Week 11 / Day 1

Lower Body Strength

 

Warm-up: 8:00

200m Run

Spine/Hip Prep

Squat Prep

 

1. Strength

4 Sets of:

5 Deadlift @ 70%-75% (no touch n go)

R: 30s

75ft Bounding Broad Jumps (rhythm)

R: 1:30-2:00

 

1. Accessory (12:00)

3 Sets of:

• 8/8 DB Split Squat (front foot elev 2in)
• 10/10 Single-Leg Kb RDL w/ external support
• :40s kneeling quad stretch

Conditioning

3 Sets of:

20 Russian KB Swings (AHAP)

R: 30s b/t sets

 

3 Sets of:

16 Jumping Lunges (8/8)

R: 30s b/t sets

 

3 Sets of:

30 Leg Raises Over KB

R: 30s b/t sets

 

4 Sets of:

20 Jumping Air Squats

R: 1min b/t sets

 

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)

3 Sets of: (back-off)

20 *fast* DB Z-Press + :15s lockout hold

 

C. Strength Accessory (12:00)

3 Working Sets of:

10-15 Plyo Push-ups to plate  (25#)

• 12-15 Barbell Inverted Row (:10s Iso Hold on 1st rep)
• 10/10/10 DB 3-Way Raises
  • (rear/lateral/front)

 

D. Tactical Conditioning

EMOM 10

50ft KB/DB Farmer Carry

*add 50ft each minute

*50, 100, 150, 200, 250...(

(50/35 lbs)

 

D. Optional Accessory

2 Sets of:

20x Banded Face Pull to Overhead Press

:30s dead hang (decompression)

 

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

 

Conditioning:

4 Sets of:

100m Air Runner Sprints (60%/70%/80%/90%)

• 4x Progressive Build-ups

R: full recovery b/t sets

 

3 Sets of:

Heavy Sled March x 60ft

R: full recovery b/t sets

 

Accessory:

2-3 Sets of:

8/8 Single Leg Glute Bridge w/ :15s iso on 1st rep

12/12 Paloff Press

Ham Mobility of Choice

 

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

2 High Hang Power Clean @ 65-70%%

*work on speed + snappy rack position*

 

B. Strength Accessory (12:00)

3 Sets of:

10/10 B-Stance DB RDL (e/s)

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

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

75ft Reverse Sled Drag

 

C. Conditioning

4 Rounds of:

6x KB Hang Power Snatch (Right)

60ft OH KB Carry (R)

R: 30s

6x KB Hang Power Snatch (Left)

60ft OH KB Carry (L)

R: 1:00

RX: 50/35

L2: 35/35

 

Accessory:

2 Sets of:

15-20 Spanish Squats

12-15 Wall Leaning Tib Raises

 

Friday - Dynamic Upper

Warm-up

Coach Discretion

 

A. Strength

EMOM 10

3 Pendlay Row (RX: BW)

 

B. Strength Accessory:

3 Sets of: (12:00)

20 Alt. DB Bench Press (u/b)

12-15 DB Skull Crushers

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

 

C. Conditioning

3 Rounds of:

20 u/b Push-ups + 300ft Shuttle Sprint (as fast as possible)

R: 3min b/t sets

 

Accessory:

15-20 Plate Front Raises

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