Programming Details

We follow a GPP philosophy (general physical preparedness) and our primary goal is to get you fit and healthy for the long term by providing workouts that in combination allow you to train 5x/week without being wrecked. Our athletes are exposed to high level movements for gymnastics and weightlifting (eg. muscle-ups weekly, full snatch or OHS weekly, etc), but rest assured we scale at least one component of each day for most of our athletes and we are very cognizant of volume of movement patterns (squat, hinge, OH, etc).  Nearly every day of the year we include two training components in class - (1) skill/strength work, (2) and conditioning (the ‘metcon’). And while our year has seasons/cycles that have different focuses, here are some core components that you will typically see on a weekly basis:

Weightlifting (“heavy” is relative to the athlete with movement quality the priority)

  • Back squat or front squat heavy each week; typically 8-12 week cycles, following linear periodization

  • Deadlift each week, altnerating heavy/lower rep (linear periodization) one week and light/higher rep (in a metcon) the next

  • Clean and snatch every week in some form (power/squat, heavy/light, barbell/DB/KB); max testing ~once/quarter

Bodyweight/Gymnastics

  • Gymnastic pulling: strict every week; most weeks also incorporate a kipping component; muscle-up work every week (strict, kipping, or both)

  • Gymnastic pushing: strict every week, no kipping (the exception is during our CF Open Prep cycle)

  • Get inverted once a week: HS holds, HS walking, strict HSPU, etc

  • Midline: static L-work weekly; L-sits, L-hangs, strict T2B

  • Double unders weekly

Conditioning Protocols

  • One day of “long aerobic” (20-30 minutes of row/run/bike intervals)

  • 1-2 days with no or minimal load

  • 1 day with large rep schemes in the workout

  • We have 12 rowers and 12 assault bikes and use them each at least once/week; when weather allows, we incorporate running at least once/week

  • Metcons that vary from 7 to 30 minutes each week

  • “Smash of the week” - the metcon we intend to be the highest intensity

  • Multiple days/week where we incorporate work:rest intervals

  • Saturday grunt work, nearly always a partner workout

Unilateral Work

  • Nearly every day in warm up, single arm and/or single leg work is incorporated.

  • On a weekly basis, single leg skill/strength work is incorporated (pistols, lunges, step ups).

  • Roughly every other week, double dumbbell/kettlebell pressing is including (rather than just gymnastic pressing or barbell pressing).

Each Monday the primary focus of all the days of the week are shared with the community, and we implement a “plug and play” method where if you miss a training component that is a high priority for you, it can be subbed in for something else later in the week.  In the same week provided here, for example, if an athlete misses the back squats Monday (our highest priority movement), they can sub them in later in the week for a lower priority movement. Strict gymnastics have a higher priority than kipping, and will be subbed in for kipping if the strict day was missed.

Similarly, we can easily address any injuries or issues by subbing in/out movements that will help maintain the intended stimulus of the training component.  In the example above, if an athlete tweaks their knee skiing and comes in Monday but won’t be in Thursday, we’ll sub in the HS work for the back squats.

If you have any other questions, send us an email!