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Our thoughtful programming is organized into three types of training; strength, capacity and endurance.  Each day will correpsond to one of these three types of training entailing a detailed and comprehensive class structure.  We also test every 6-8 weeks managing strength on lifts, aerobic development, and capacity performance on movement patterns.  Nothing here is arbitrary or random, it is planned, measured and applied. 

TRAINING SCHEDULE

STRENGTH.CAPACITY.ENDURANCE.



• To surpass difficulty through precise concentrated exertion.

• Lower body emphasis with a concentration on squats

• Powerlifting, Strongman, Hypertrophy

 

MONDAY | STRENGTH

TUESDAY | CAPACITY

WEDNESDAY | ENDURANCE

THURSDAY | STRENGTH

RENOVATION SPACE



• To replicate intensity and performance over time.

• Upper body emphasis with a concentration on olympic lifting  

• Olympic lifiting, calisthenics, plyometrics, sprints

 


• Sustained effort through prolonged duration

• Aerobic development with a concentration on long duration

​• Rower, Runner Ski-erg, Fan bike

 

S T R E N G T H
| noun | /streNG(k)TH/

• To surpass difficulty through precise concentrated exertion.

• Lower body emphasis with a concentration on deadlifts.

​• Powerlifting, Strongman, Hypertrophy

 

FRIDAY | CAPACTIY

C A • P A C • I • T Y
| noun | /kəˈpasədē/

• To replicate intensity and performance over time.

• Upper body emphasis with a concentration on Olympic lifting

• Olympic lifitng, calistenics, plyometrics, sprints

 

SATURDAY | ENDURANCE

E N • D U R • A N C E
| noun | /inˈdo͝orən(t)s/

• Sustained effort through prolonged duration

• Aerobic development with a concentration on long duration​

• Rower, Runner Ski-erg, Fan bike
 

SUNDAY | CAPACTIY

C A • P A C • I • T Y
| noun | /kəˈpasədē/

• To replicate intensity over time.

• Upper body emphasis with a concentration on olympic lifting a

​• Olympic Lifting , Bench press, calisthenics, plyometrics , Sprints

S T R E N G T H
| noun | /streNG(k)TH/

C A • P A C • I • T Y
| noun | /kəˈpasədē/


 

E N • D U R • A N C E
| noun | /inˈdo͝orən(t)s/



• To surpass difficulty through precise concentrated exertion.

• Lower body emphasis with a concentration on Deadlifts.

• Powerlifting, Strongman, Hypertrophy

 

S T R E N G T H
| noun | /streNG(k)TH/



• To replicate intensity and performance over time.

• Upper body emphasis with a concentration on olympic lifting  

• Olympic lifiting, calisthenics, plyometrics, sprints

 

C A • P A C • I • T Y
| noun | /kəˈpasədē/

E N • D U R • A N C E
| noun | /inˈdo͝orən(t)s/


• Sustained effort through prolonged duration

• Aerobic development with a concentration on long duration

​• Rower, Runner Ski-erg, Fan bike

 

C A • P A C • I • T Y
| noun | /kəˈpasədē/



• To replicate intensity and performance over time.

• Upper body emphasis with a concentration on olympic lifting  

• Olympic lifiting, calisthenics, plyometrics, sprints

 

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