Corax Strength and Performance

Functional Fitness, Strength & Conditioning, Obstacle Course Racing, Tactical / Military, Law Enforcement, Miscellaneous, General Fitness
Coach
Jacob Lembke

This is a no frills training program that rotates every other day. There is always something new and interesting to learn and do. A great way to get started on regular structured  training.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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SImple
Easy to learn exercises and programs.
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Targeted
Each workout is designed to give you more of what you need and less of what you don't.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

General Warm Up A-W

2 Rounds - No Rest Squat x 25 RDL x 25 TRX Row x 25 Stay light and fast for weight

B1

RDL

5 x 5 @ 10, 20, 30, 45, 55 %

B2

Reach Through

3 x 5

C1

1-Arm DB Row

3 x 10

C2

TRX Hamstring Curls

3 x 10

C3

Scap Push-Up

3 x 10

Tuesday
Week 1 Day 3

Prep

A

Press Warm Up A-W

Banded Tri x25 DB Row x25 DB Bench Press x25 2 Rounds No Rest

B1

DB Bench Press

5 x 5 @ 10, 20, 30, 45, 55 %

B2

Couch Stretch (Hip Flexors)

3 x 10 @ 10

C1

TRX W Deltoid Fly

3 x 10

C2

DB Tricep Extension

3 x 10

C3

Bird Dog

3 x 10

Thursday
Week 1 Day 5

Prep

A

General Warm Up A-W

2 Rounds - No Rest Squat x 25 RDL x 25 TRX Row x 25 Stay light and fast for weight

B1

RDL

5 x 5 @ 10, 20, 40, 50, 60 %

B2

Reach Through

3 x 5

C1

1-Arm DB Row

3 x 10

C2

TRX Hamstring Curls

3 x 10

C3

Scap Push-Up

3 x 10

Saturday
Week 1 Day 7

Prep

A

Press Warm Up A-W

Banded Tri x25 DB Row x25 DB Bench Press x25 2 Rounds No Rest

B1

DB Bench Press

5 x 5 @ 10, 20, 40, 50, 60 %

B2

Couch Stretch (Hip Flexors)

3 x 10 @ 10

C1

TRX W Deltoid Fly

3 x 10

C2

DB Tricep Extension

3 x 10

C3

Bird Dog

3 x 10

Corax - General Fitness Program