Progress is the heart of everything we do. We’re thrilled to announce our upcoming progression cycle; a fresh opportunity for all members to test themselves, sharpen their skills, and have a blast while reaching new personal bests! This program is designed to develop raw strength and enhance proficiency with the barbell while maintaining balance and structure! There will also be gymnastics skill work and some accessory pieces thrown in as well!
Why a Progression?
Structured progressions help us focus our energy on targeted goals, allow for sustainable growth, and build community as we all move forward together. Through carefully designed cycles like this one, you’ll develop both strength and confidence in foundational lifts, skills, and conditioning. Each week will emphasize specific lifts or skills, introducing progressions in complexity and intensity so you’re always building on what you mastered last session.
What to Expect
- Foundational Strength: Expect programming focused on major lifts, skill refinement, and intentional practice so performance improves steadily week by week. Build Strength and proficiency in foundational barbell movements while reinforcing technical precision in olympic lifts.
- Back Squat – Expect improved positional strength, core stability, and squat endurance.
- Deadlift – Enhancing our posterior chain strength, control, and resilience from floor to lockout.
- Snatch and Clean & Jerk – Developing high-speed coordination and strength.
- Skill-Based Days: Not just about moving weight—expect technical work, mobility drills, and coach-led breakdowns so you understand “the why” behind every session. These days will help you refine your overhead stability, footwork, and posture.
- Overhead Stability
- Footwork
- Posture
- Gymnastics Work: Focusing on pressing and pulling movements through a variety of skills. There will be a fun variety that helps to increase skill level and endurance in these skills.
- Wall Walks
- Kipping Handstand Push Ups
- Wall Facing Handstand Push Ups
- Ring Rows
- Kipping Pull Ups
- Muscle Ups
How It Will Work
- Length: Our progression will span eight weeks (9/8 – 10/31); enough time for you to make measurable gains, develop consistency, and recognize your growth from start to finish.
- Session Breakdown:
- Dedicated days for technique refinement, focused lifting, and intentional deloads to keep you fresh and motivated
- Guidance from your coaches every step of the way, customized to all skill levels.
Next Steps
Mark your calendars! In the meantime, bring your questions, your goals, and your energy. Let’s get stronger together!