Perrine Performance

Perrine Performance

General Fitness, Tactical / Military, Personal Training, Strength & Conditioning
Coach
Cody Christensen

Perrine Performance was founded in 2021 with the mission to empower individual performance in their daily demands. Our principle based methods to strength and conditioning is a no nonsense approach to set you up and smash your goals!

Are you training to improve your daily quality of life, increase your performance in occupational demands, or carry over to field or court sports? We got you covered. Understanding what you are training for gives us a path way in bridging you from where you are to where you want to be.

benefit-image-0
Be THE Standard
Don't settle for anything less than what you are capable! No Excuses. No 'minimal standard' effort. Set yourself on a path to raising the bar for yourself and those around you! Be that driving force in your life!
benefit-image-1
Empower YOUR Day
Get your mind and body right by implementing programming designed to attack your demands! Don't waste your time by just going through the motions in the gym. Let us help set you up for success!
benefit-image-2
Building Strength Builds Resilience
Improve yourself physically as well as mentally. Strength goes hand in hand in your ability to move and feel more capable. It's time you make the decision for more sustainable training today. Might as well have a Goal Smashing Good Time while your at it too!
Features
feature-icon
Access to Your Coaches
A coach who will hold you accountable and provide the feedback you need to grow. Dedicated to empowering your individual demands.
feature-icon
Programming 6 days per week
3 Mandatory 3 Optional Optional Days. Strength & Conditioning that transfers to your daily demands. Accessible Training and challenging for any level.
feature-icon
Mental Discipline
Motivation? Psh, we want DISCIPLINE. Structured training to cultivate your inner strength and discipline.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF or ran-dumb free online apps is old news. Push harder, know more, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Squat Rack // Dumbbells // Loadable Pack // A Will To Train
Recommended
Open Space To Run // Bands // Kettlebells // Sandbag // Slam Ball
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Quicksand Warm Up

Circuit

A

This weeks Pre Warm Up Warm Up 1-3 Rounds of: 3 L/R Jimmy Buffets 20 L/R Standing Teapots 20 Banded Good Mornings

Sunday
QS 1

A

Pre Warm Up warm up

For Completion

Quicksand Run Prep

B

5 - Toe Up Glute Bridges :05 Hold 5 L/R Glute Bridge Knee Up 5 L/R Supine Knee Up 10 yd Knee Up Steps - No Arms 10 yd Knee Up Marches - No Arms 10 yd Knee Up Marches - W/ Arms 5 L/R Standing Switches 10 yd Switches 10 yd Switches w/ Bounce

C1

Push Up Starts

2 x 10

C2

Flying Starts

2 x 20

C3

Empty Sleds

2 x 10

D

Sled Sprints

4 x 10

E

Squat

3 x 5 LWP +5lb

F1

Press

3 x 5 LWP +2.5lb

F2

Step-Ups

3 x 5

G

5 Minute Post Run Cooldown

For Completion

Monday
Optional QS

A

Pre Warm Up warm up

For Completion

Circuit

B

Tabata Protocol 4 minutes total of work :20 seconds per movement :10 seconds of rest/transition Dead Bug Home Med Ball to Toes (select a wall ball/slam ball/or band) Side Pillar (alternate side every round) Loaded Russian Twists Tally up your Loaded Russian Twist reps and add it to the leaderboard. Enter your weight used in the comments.

C

Cool Down Progression

For Completion

Tuesday
QS 2

Prep

A

Shoulder Warm Up

20 reps each with a 1 sec hold Banded External Rotations Straight Arm Pull Apart Diagonal Pulls (Cheerleaders) No more than 3 minutes

B

Plyometric Prep Sequence

For Completion

C

Deadlift

1 x 5 LWP +10lb

Plyo Circuit

D

3 Rounds of: 5 - Front Carry Squats - AHAP 5 - DB Jumps 15 - 30 lbs 3 - Broad Jumps 5 - Banded Accelerated Jumps

E

Pull-Up

3 x MAX

F

Cool Down Progression

For Completion

Tuesday
Quicksand Warm Up

Circuit

A

This weeks Pre Warm Up Warm Up 1-3 Rounds of: 3 L/R Jimmy Buffets 20 L/R Standing Teapots 20 Banded Good Mornings

Wednesday
Optional QS

A

Pre Warm Up warm up

For Completion

Slam Circuit

B

2 Movements to Execute Front Carry Hold Sandbag Clean 1 Piece of Equipment A heavy @$$ Sandbag or Slam ball Queue up Slam by Onyx The Execution. Once you hit play, pick up the sandbag and go for a walk. Every time they yell SLAM, hurl that heavy SOB over you shoulder then pick it back up. Be prepared and get queued in! Add your weight used to the leaderboard and .... no sandbagging...

C

Cool Down Progression

For Completion

Thursday
Quicksand Warm Up

Circuit

A

This weeks Pre Warm Up Warm Up 1-3 Rounds of: 3 L/R Jimmy Buffets 20 L/R Standing Teapots 20 Banded Good Mornings

Thursday
QS 3

A1

Contralateral Deadbug

2 x 5

A2

Captain Morgan

2 x 3

A3

Spiderman Complex to Vertical Rotations

2 x 3

A4

Lateral Lunge Step

2 x 5

A5

Lateral Step to UAP

2 x 10

B

5 Way Medball Circuit

2 x 3

C

Squat

3 x 5 LWP +5lb

D1

PA Bench Press

3 x 5 LWP +2.5lb

D2

Lunge

3 x 10

E

Lateral Step and V. Jump

8 x 3

F

Cool Down Progression 2

Friday
WEEKLY CHALLENGE

Conditioning

A

Dynamic Movement Prep Tac

3 Rounds 10R/L Lateral Skips 10 Yard Spiderman Crawls w/ Elbow Drop 4R/L Spiderman to Lateral Flex/Ext 4 R/L Leg Cradle Lunge Twist

B

Dierkes Lake Hike - 1.8 Mile

C

5 Minute Post Run Cooldown

Coach
coach-avatar Cody Christensen

I am a Power Athlete Block One Coach. I have been involved in coaching youth athletes, military and law enforcement personnel, and general population since 2008. Coaching is my passion true passion I believe that understanding an individuals 'Why' and building a connection to training empowers people to attack their daily demands, physically and mentally!

closer-image-1
closer-image-2
Commit To Yourself

Make the decision to improve your abilities in your daily demands and join our team. If you are training for Life, Occupation, or Sport, STRENGTH will empower you today!

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Brad Baisch

Tactical Athlete

Verified Athlete

"It's just crazy how much stronger my legs are this year and how that makes everything so much easier."

Join Your Virtual Gym

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

Perrine Performance
screenshot1
Perrine Performance
screenshot2
Perrine Performance
screenshot3
Perrine Performance