strong AF Classes

STRONG AF is our new strength training program designed to empower Athletes of all fitness levels to achieve their goals effectively and safely.  This program features a balanced mix of compound and isolation exercises that target all major muscle groups, ensuring a comprehensive workout experience. Each session is structured to include warm-ups, progressive strength training, and cooldowns, promoting optimal performance and recovery.  Additionally, our expert trainers will provide personalized coaching and adjustments to ensure that everyone can participate, regardless of their starting point.  With a strong focus on community and support, our new strength training program is not just about lifting weights; it's about fostering a sustainable, healthy lifestyle that empowers every individual to reach their fullest potential.

SAMPLE STRONG AF WORKOUT

Warm-Up

2:00 Cardio Choice

– 

2 Sets

10 Alternating Reverse Lunges 

10 Ring Rows 

10/10 Single Leg Glute Bridge 

6 Inchworm to Hollow 

10 Deep Lunge Mountain Climber Lunges 

Strength Superset

Every 3:00 x 5 Sets 

5/leg Bulgarian Split Squat (Dumbbell Loaded) 

-Big Unbroken Set of Strict Pull-Ups 

We are looking for loads on the Bulgarian split squat to be lighter today than last week falling in line with what we are doing in the main class workouts and taking a mini de-load.

Body Building EMOM 

12:00 EMOM 

Min 1: 10-15 Ring Rows 

Min 2: 15-20 Push-Ups 

Min 3: 20 V-Ups or 20 GHD Sit-Ups 

Min 4: - Max Supinated Chin Over Bar Hold 

Recovery

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations