Decimate Performance Training (Remote) Rx/Masters

Decimate Performance Training

Functional Fitness, Weightlifting, Gymnastics, Powerlifting
Alex Esqueda and Jason Luukkonen

Our team of professionally trained and highly qualified coaches are here to help you achieve your fitness goals through personalized programming. Decimate’s Performance program is a comprehensive and robust package for athlete’s looking to become more serious in the competitive scene of CrossFit. Although we welcome all levels, this program is geared towards an Athlete with at least 18-months in the Sport. Not only does Decimate Performance encompass the rigorous strength and conditioning methodologies of old school CrossFit, GPP programming, but we blend it with vigorous Olympic Lifting drills, USA Powerlifting strength preparation and top it off with crucial, yet necessary accessory and mobility work.

Decimate Performance Benefits
Our Programming is methodical; you won't see the same workout twice! Your Progress is measurable using this app, You WILL get RESULTS. You don't have to be a Competitive Athlete, You can still Improve YOUR FITNESS. Increased Cardiovascular & Joint Support. The Program is as HARD as YOU Want it it be, EFFORT and INTENSITY is all you need.
Video Demonstrations & Skill Breakdowns
We offer video feedback within 24-hours using our messaging guide. We also give breakdown and tips for new skills such as Handstand Push-Ups, Ring and Bar Muscle ups, T2B, etc., to include tips for attacking each WOD.
Love, Peace, & Community
Remote Athletes are always welcome to drop in for free! Just give us a heads up of when you are visiting and we would love to have you throw down with us! Once a Decimator, Always a Decimator!
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Direct messaging available to include team messaging!
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better; keep you going longer, all through an app.
Athletes that use Home Gyms, we will tailor our programming for
We hope that athletes have access to a CrossFit Box or Local Gym
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Week 1: Decimate Performance


Push Press

5 x 3 @ 50, 60, 65, 72, 76 %

WOD: For Time


10-20-30-20-10 Dumbbell Snatches (70/50) Box Jump Over (24/40) Overhead Squats (96/65) Master 50+ / Teen (50/35)



5 x 500

Midline Conditioning


5x Rounds: 5x Double Kettlebell Hang Power Snatch (53/35) 1x Legless Rope Climb 10x GHDSU Rest 1minute Between Rounds *Looking for 2min a Round

Week 1: Decimate Performance


Back Squat

4, 2, 1, 4, 2, 1, 4, 2, 1 @ 72, 80, 84, 72, 80, 84, 72, 80, 84 %



AMRAP 1 1x Round of: 25 Deadlift (185/125) 20 Bar Facing Burpees Then: Max Hang Squat Cleans in time Remaining Rest 3 Minutes AMRAP 5 1x Round of 20 Deadlift (185/125) 15 Bar Facing Burpees Then: Max Hang Squat Cleans in time Remaining



36x DU 12x T2B *Round = 48reps At 12minute Mark Immediately into: 100ft OH Walking Lunge (Right Hand Only) Then: 100ft OH Walking Lunge (Left Hang Only) *100ft must be done by prescribed arm only!

Week 1: Decimate Performance

EMOM x10


EMOM x6 3x Power Snatches at (76%) After Minute Six EMOM x4 2x Squat Snatches (80%) *Set for EMOM 10 and have weights ready for your 80% Squat Snatches. *Input your weight for your 80% Squat Snatch completed.

WOD: For Time


25 Calorie Row 20-18-16-14 Push Jerk (135/95) 25ft Handstand Walk (5x Wall Walks) *Push Jerk, barbell starts on the ground



EMOM 12 Min 1 - 20x Medicine Ball Clean (20/14) Min 2 - 20x Russian KB Swing (53/35) Min 3 - 15x Double Dumbbell Front Squat (50/35) Min 4 - Rest *Try to hit those 15x Dumbbell FS Unbroken! *After minute four, Repeat sequence (min 5 = min 1, etc., etc.)

Week 1: Decimate Performance


Clean Grip Deadlift

5 x 5 @ 60, 68, 72, 72, 76 %

WOD: For Time


800m Run 25 Pull Up 15 Power Snatch (96/65) 15 C2B 12 Power Snatch (115/85) 25 Pull Up 9 Power Snatch (135/105) 15 C2B 6 Power Snatch (155/115) 800m Run *Can Row or Ski Erg 1,000m instead of run...



150/120 Cal Assault Bike Every 3minutes 10 Wall Balls (20/14)

Week 1: Decimate Performance

Clean Complex


10-Minutes to Establish your Heaviest Complex of: 1x Squat Clean 1x Hang (above knee) Squat Clean 1x Front Squat *Must not Drop Barbell, unbroken complex. Prescribed Attempts to try within 10-min cap (65-70-74-78-83%)



AMRAP 10 12 Cal Assault Bike 6x HSPU 3x Thruster (135/85) *Can mod HSPU to 6x DB Push Press (50/35)

Gymnastics Conditioning


EMOM x18 Min 1 - 10 Box Jumps (24/20) Min 2 - 3 RMU Min 3 - 15 American KB Swing (53/35) Min 4 - 3 BMU *RMU Mod - 6x Ring Row + 3x Dips *BMU Mod - (Use Box (24"/30") 3x Elevated Bar MU (Skip to 3min in)

coach-avatar Alex Esqueda

Having almost 10-years of programming, Athletes at the Granite Games, Wodapalooza, 10x Quarterfinalist 1, Semi-finalist women's indi and multiple Masters athletes to the CrossFit Games in Madison! Alex believes in CrossFit Methodology of programming and understands how to complement each movement to maximize output and performance. CF-L3 (CCFT) Trainer. USAW L-1 ATA Adaptive Trainer

coach-avatar Jason Luukkonen

10 Years , Masters AGOQ, Masters CrossFit Games 5th Place Men's 45-49

the time to start on your fitness journey is now!

Stop with the fad diets and free PDF programs. We have measurable, repeatable results for those truly wanting change. Our program works and it continues to improve year after year. We have the programming, we have the coaches and we have the nutritionists.

Start My 7-Day Free Trial
Who is this Training For?
This programming is meant for anyone looking to increase their fitness levels. All athletes are welcome specializing from Olympic Weightlifting, Powerlifting, Traditional Strength & Conditioning to CrossFit athletes.
How Much is this program?
Its $45/month which gives you 24/7 access to our coaches to include video feedback and team messaging. Free Drop-ins to our facility when you're in town to also having merchandise sent and other prizes for our coach's challenges. If you want something geared specifically for YOU, message us!
How Long Does each Session Take
Typically our sessions are 60-90 minutes because we incorporate all avenues of fitness. We want to ensure you have enough time to recovery and hit the daily and weekly training goals.
What if I am an adaptive / New Athlete?
Again, we provide customized training for all walks of life. We modify movements accordingly to make sure our athletes hit the stimulus "safely" while still having intensity.
When Do I get my Programming sent to me?
We offer a free 7-day trial for all athletes. We have our programming out by Saturday 11:59pm EST., so that our athletes can game plan their meals and recovery on Sunday for their weekly sessions. Those that are on a different continent get theirs within their respective time zones.
The Proof
verified-athlete-avatar Gabby Mcclelland

Decimate Performance Athlete

Verified Athlete

"Gabby Mcclelland , has taken the CrossFit world by storm ! Taking 7th place at the 2022 CrossFit Syndicate Crown."

verified-athlete-avatar Justin J.

30th in the World CrossFit (35-39)

Verified Athlete

"I've tried a lot of programs but this one has everything necessary to succeed as a competitive athlete. Strength, Conditioning, Gymnastics; it really is the full package."

verified-athlete-avatar Brooke M.

Decimate Athlete (Competitive Athlete)

Verified Athlete

"If you don't sacrifice for what you want then what you want becomes the sacrifice"

verified-athlete-avatar Jason L.

2021 CrossFit Games Athlete

Verified Athlete

"Glad to be apart of the CrossFit Decimate Performance Training Team. Great coaches, great programming and great athletes."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Decimate Performance Training (Remote) Rx/Masters
Decimate Performance Training (Remote) Rx/Masters
Decimate Performance Training (Remote) Rx/Masters
Decimate Performance Training (Remote) Rx/Masters