SESSION TRAINING
SESSION TRAINING
Access the SESSION TRAINING weekly in-studio programming!
STUDIO MEMBERS HAVE FREE ACCESS - CONTACT OUR TEAM FOR ACCESS
OUR CLASS FORMATS:
STRENGTH & CONDITIONING: Mixing the best of both worlds, S&C is all about building muscular and aerobic endurance capabilities. Expect strength exercises paired with conditioning components to get your heart rate up.
STRENGTH ENDURANCE: Focusing on key functional lifts, building muscular endurance by increasing time under tension where longer work times of 60 seconds cater to a higher volume of reps in each Block.
STRENGTH: Our signature Strength day, also working on key lifts where you’ll work at a shorter interval time of 40 seconds to focus on increasing capacity for heavier lifts.
BARBELL STRENGTH: Great for increasing load on key strength components or anyone who is interested in learning and developing their skills in barbell training.
METCON + METCON CIRCUIT: Metabolic conditioning combines mostly cardio conditioning with strength exercises to train different energy systems, both aerobic and anaerobic.
A1
Sled Push
A2
B-Stance Squat
5 x 6
A3
Push Press
B1
Lateral Glute Walk
5 x 30
B2
SL RDL
5 x 6
B3
Split Stance SA Row
5 x 6
C1
TRX Bicep Curl
5 x 8
C2
HK Band Rotation
5 x 6
C3
TRX Chest Press
5 x 8
A1
Copenhagen Side Plank Rotation
3 x 60
A2
Kickstand RDL w. Rotation
3 x 60
A3
Bird Dog Row
3 x 60
B1
Incline SA Press
3 x 60
B2
MB Chest Slam
3 x 60
B3
Sumo Squat
3 x 60
C1
TRX Y Raise
3 x 60
C2
TRX SL Squat
3 x 60
C3
Split Stance Band Tricep Kickback
3 x 60
A1
TK DB Chop
4 x 45
A2
SA Suitcase Squat
4 x 45
A3
Hand to Hand Row
4 x 45
B1
Push Up > Drag > Half Burpee
4 x 45
B2
Block Reverse Crunch
4 x 45
B3
Hand to Hand Alt. Side Lunge
4 x 45
C1
SkiERG
6 x 100
C2
Box Jump
6 x 5
C3
DB Hang SA Snatch
6 x 6
A1
OH Press
5 x 6
A2
HK Supinated Row
5 x 8
A3
Mixed Grip Alt. Reverse Lunge
5 x 6
A4
Push Up
5 x 8
B1
BB Deadlift
5 x 7
B2
KB Swing
5 x 5
A1
HK Supinated Row
4 x 40
A2
Mixed Grip Alt. Reverse Lunge
4 x 40
A3
Tricep Extension
4 x 40
B1
Dual Kickstand Deadlift
5 x 5
B2
OH Press
5 x 7
C1
Hanging Iso Knee Raise
4 x 40
C2
Push Up
4 x 40
C3
Kickstand SkiERG Power Strokes
4 x 40
A1
3 Pt. High Row
5 x 8
A2
Heel Elevated Goblet Squat
5 x 8
B1
Rower
4 x 30
B2
Suitcase March
4 x 30
B3
Bike
4 x 30
C1
Windmill
5 x 4
C2
SA 3-Part Bicep Curl
5 x 5
C3
SA Floor Press
5 x 5
A1
Sled Push + Pull
3 x 60
A2
SA Clean to Push Press
3 x 60
A3
Band Chop
3 x 60
B1
SA Suitcase March
3 x 60
B2
SA Gorilla Row to Deadlift
3 x 60
B3
Bike
3 x 60
C1
4 Pt. Pogo
3 x 60
C2
Rower
3 x 60
C3
MB Rainbow Slam
3 x 60
A1
Transverse Lunge
3 x 60
A2
HK SA OH Press
3 x 60
A3
RDL
3 x 60
B1
Bike
18, 14, 10, 6, 2
B2
Alt. Cross-Body Sit Up
18, 14, 10, 6, 2
B3
Push Up
18, 14, 10, 6, 2
C1
TRX 2-Way Row
3 x 60
C2
SL Balance Anti-Rotation Press
3 x 60
C3
Bear Hug Tempo Squat
3 x 60
SESSION TRAINING
Programmed by Coach Alexa and Coach Nico. Every workout is full-body so that clients have the flexibility to choose which classes they take week to week, without missing any muscle groups. Alexa and Nico build around strength work/key lifts first, implementing conditioning, power and accessory movements as a secondary focus.
When you join a team you’re getting more than programming, you’re joining an online community.
SESSION TRAINING
SESSION TRAINING
SESSION TRAINING
