TwelveOne Fitness

The Cornerstone Forge

Jiu Jitsu, Wrestling, General Fitness, Combat Sports, Tactical / Military

Coach

Kyle Graham

The Cornerstone Forge is where strength is forged for more than the gym. Our mission is to build men who live as Protectors, Providers, Priests, and Prophets—strong in body, anchored in faith, and disciplined in life.

Every program pushes you beyond comfort: strength, conditioning, and skill work rooted in proven training methods, combined with a covenant-driven mindset. We integrate combat sports and fitness to forge resilience, toughness, and confidence that carry far beyond the mat or the weight room.

This isn’t just about lifting weights or learning techniques—it’s about shaping men who lead their families, serve their communities, and glorify God with their lives.

If you’re ready to embrace "Covenant Over Comfort," this is your call to leave behind your old way of living and be forged into the protector, provider, priest, and prophet for your family.

$20 / mo

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Protector

“Defend the weak and the fatherless; uphold the cause of the poor and the oppressed. Rescue the weak and the needy; deliver them from the hand of the wicked.” - Psalm 82:3–4

Provider

“Anyone who does not provide for their relatives, and especially for their own household, has denied the faith and is worse than an unbeliever.” - 1 Timothy 5:8

Priest

“But as for me and my household, we will serve the LORD.” - Joshua 24:15

Prophet

“But solid food is for the mature, who by constant use have trained themselves to distinguish good from evil.” - Hebrews 5:14

Why Join The Cornerstone Forge?

Follow The Cornerstone Forge to build strength, skill, and resilience through training and combat sports, while growing spiritually and embracing your role as Protector, Provider, Priest, and Prophet. Gain discipline, confidence, and a covenant-minded brotherhood that equips you to lead your family, serve your community, and glorify God.

Features

Programming 6 days per week

Strength Training 3 days per week Conditioning 3 days per week

Delivered through TrainHeroic

Sweating over a PDF is old news—train smarter with your coaches and team, who push, track, and motivate you all through an app.

Equipment

Required

Barbell // Kettlebell // Dumbbell // Squat Rack // Bands // Bench // Bumper Plates // Swiss/Football Bar // Heavy Sandbag

Recommended

Safety Squat Bar // Pull Blocks // Plyo Box // Chains // Cable Machine // Farmer Carry Handle // Bench Press Boards

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

W6/D7 - Recovery

Assault Bike

1 x 20:00

Rowing

1 x 20:00

Swimming

1 x 20:00

Yoga for BJJ

Monday

W7/D1 - Max Effort Lower Body

Prep

General Athletic Warm-up

1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks/Clam Shells) *Band should be attached to rig* 3. Floss any nagging injuries. 4. 2-4 Rounds of - 25x Neck Harness - 25x Band Face Pulls - 25x Band Tricep Push-downs - 30sec Pull-up Bar Hang

Box Squat

5 x 2

Sandbag Bear Hug Good-Morning

3 x 10

Reverse Hyper

3 x 15

GHD Sit-Up

3 x 15

Seated Banded Leg Curls

3 x 20

Incline DB Shrug

3 x 20

Towel Dead Hang

3 x MAX

Plate Pinch Carry

3 x 40

Tuesday

W7/D2 - Conditioning + Core

Aerobic Mixed Modal

Foundation Pull

"Foundation Pull" 6 Rounds @ Steady Pace! 2min AMRAP - 20m Hand over Hand Sled Pull - 10 Slam Balls - REST 1min - 2min AMRAP - 10 Band Snap Downs - 10 KBS - 10 Sprawl Burpees - REST 1min - FOCUS ON NOSE BREATHING ONLY!!!

Landmine Bar Twist

3 x 24

Turkish Sit-up

3 x 12

Wednesday

W7/D3 - Max Effort Upper Body

Prep

General Athletic Warm-up

1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks) *Band should be attached to rig* 3. Floss any nagging injuries. 4. 2-4 Rounds of - 25x Neck Harness - 25x Band Pull Aparts - 25x Band Tricep Push-downs - 25x Scapular Pull-ups

Push Press

5 x 2

Weighted Chin Ups

4 x MAX

DB Bench Pull-over

3 x 12

Lu Raise

3 x 20

DB Weighted Sit-up

3 x 15

Towel Curl

3 x 12

Towel Dead Hang

3 x MAX

KB Wrist Turnover

3 x 24

Thursday

W7/D4 - Recovery

Weighted Vest Walk

1 x 30:00

Friday

W7/D5 - Dynamic Lower Body

Prep

General Athletic Warm-up

1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks) *Band should be attached to rig* 3. Wrestling Footwork Ladder Drills

Hang Power Clean + 2 Front Squats

3, 2, 2, 1, 1, 1

Broad Jump

3 x 3

Explosive Lateral Lunge

3 x 12

Backward Sled Drag

5 x 40

Band Paloff Press

5 x 24

Towel Dead Hang

3 x MAX