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Online hub offering elite programming for elite athletes.

 
 
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Balanced Fitness Programming

This program is intended for those looking to enhance their performance in the sport of CrossFit.

$45.99 / per month

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Strongman / Powerlifting

This program is intended for the strength athlete. This is a style of training that will push the human potential to the limit and will make you incredibly strong in the process.

$26.99 / per month

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All Access

Gain access to both our exclusive programs Balanced Fitness and Strongman/Powerlifting.

This program is intended for those looking to make the most from both workouts regimens.

$59.99 / per month

 
 
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Balanced Fitness

Sample Day 1

Session 1:

Weightlifting:

Snatch 2 x 65% 2x70% 2x 75%

Snatch Pulls 6 x 3 @ 100% (No Hook)

Clean and Jerks 2 x 6%% 2x70% 2x 75%

Strict Press 6x4 @70%

Back Squats 5 x 6 70%

 Gymnastics:

Pull Ups/HSPU

Superset: 

5 x 8 Strict Pull Ups

5 x 12 Strict HSPU

 

Session 2:

Conditioning/ Weighted:

Bike/Barbell

8 Rounds 1:2 (Work:Rest)

14 Cal Bike 7 Thrusters 185/125 (Alternate Rounds with Clean and Jerks) 

*If no bike, perform 12 cal row

Skill/Core:

5 x 15 GHD Sit Ups 2020

Accesories:

"5 sets:

12, laying incline db rows (lats)

12, Bulgarian split squats (6 each side)

6, Weighted ab roll-outs"

Posterior Chain:

 "3 sets:

10 straight leg rdls (barbell)

5 explosive jumps (high box jumps)

50’ monster walk (Forward and Back)"

Optional:

Sled (Drag/Pull):

Drag

10 x75ft

Sample Day 2

Session 1:

Weightlifting:

Power Snatch 2 x 60% 2 x 65% 4x1 70%

Power Clean 2 x 60% 2 x 65% 4x1 70%

Power Jerk (Build to a Heavy Double)

Back Squats 3 x 8 65%

Gymnastics:

Pistol/MU 1:1 (Work:Rest)

5 Rounds

18 Pistols

6 Unbroken Muscle Ups

 

Session 2:

Conditioning/Weighted:

Run/Barbell

8 Rounds

200m Run

15 Deadlifts 225/155

5 Hang Cleans (Unbroken)

Skill/Core

3min weighted plank hold (no drops!…pause clock and add :20sec for every drop)

Accesories

"3 sets:

15, band pull a parts

10-15, dips

5, d-ball tosses"

Posterior Chain:

"3-4 sets

60’ lateral sled drag (each side)

12, kb taters"

 
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Strongman

Sample Day 1

Muscle Priming:

5min bike

 

Foam roll lats and upper body mobility

 

4 sets:

10, overhead shoulder flys (light dbs)

15, face pulls

20, banded tricep push-downs

 

Barbell Strength:

Push press

4x8, Push Press @ 67%

 

Strongman implement work:

:60sec (rest and repeat x 3 total rounds)

3, axle bar presses

Max rep circus db (heavy db) clean n press

 

Conditioning:

E3MOM x 15

12, cal bike

60m, sled sprint

 

Aux Work:

4 sets:

12, rear db delt flys

12, lateral db raises

12, front db raises

Sample Day 2

Muscle Priming:

800m run

 

3 sets:

5, broad jumps

50’ lateral band shuffle/walk (each side)

10, light barbell bent over rows

 

Barbell Strength:

Back squats

10x1 @ 88% (+/- 10lbs.)

 

Strongman implement work:

4 sets:

Max rep in :60sec car deadlifts

    Then 150’ yoke carry @ 75-80% of 3 rep Anderson squat

 

Aux Work:

4 sets:

8-12, db z-press

3-7, strict pull-ups (weighted if possible)

Max rep shrugs (dbs)

 
 

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