About this program

Our Strength, Accessory, and Metcon Series is for those who are transitioning out of Crossfit or desire a program that includes metabolic conditioning on every training day.  

The program is a hybrid bodybuilding hypertrophy program and athletic functional conditioning.  

This series with built with longevity in mind.  If you are training for the pure joy of training and staying in shape, this program is for you.

Series 1 Specs:

Skill Level 

  • Intermediate to advanced. No Olympic Lifting experience required.
Equipment Needed
  • Barbells, dumbbells, kettlebells, pulley system, SkiTrainer, Rower, AirBike, Treadmill, medicine/wall ball, slam ball, Baseblocks, sandbag, mace, sled. Resistance bands, TRX.
  •  General Physical Preparedness
Training Days per Week 
  • 4
Program Length 
  • 4 Weeks, but can be repeated if desired.

Workout Preview

Day 2 Pull
  1. Superset
    1. Back Squat 3x12
    2. Rear Delt Fly 4x15
  2. Superset
    1. Half Kneeling Single Arm Lat Pulldown 5x10
    2. Split Stance Overhead Tricep Extension 5x10
  3. Metcon(5-10-15)
    1. Calorie Air Bike 
    2. DB Snatch (Per Arm)