12 Week Training Cycle

Weeks 1-6: 13 AUG - 23 SEP
Weeks 7-12: 24 SEP - 04 NOV

Fundamentals

Level: Everyone.

A | Wed 7:30 PM & Fri 6:00 AM
B | Wed 12:30 PM & Sun 8:15 AM

Focus: Combines Upper Body, Lower Body & Core.
 

Foundations Upper

Level: Intermediate - Advanced.

A | Mon 11:30 AM & Wed 6:30 PM
Skills | Front Lever & Hollow Back Press
Focus | Straight-arm Strength: Pull / Bent-arm Strength: Push / Core: Anterior & Posterior.

B | Tue 6:00 AM & Sat 7:00 AM
Skills | Rope Climb & Straddle Planche
Focus | Bent-arm Strength: Pull / Straight-arm Strength: Push / Core: Posterior & Anterior.

C | Fri 5:45 PM & Sun 9:30 AM
Skills | Side Lever & Manna
Focus | Straight-arm Strength: Push & Pull / Core: Compression & Obliques.
 

Foundations Lower

Level: Intermediate - Advanced.

A | Mon 7:30 PM & Thu 6:30 PM
B | Tue 11:30 AM & Wed 5:45 AM
C | Sat 7:00 AM

Focus: Squat variations, Deadlifts, Lunges, Hip Extension, Core.
 

Conditioning

Level: Intermediate - Advanced.

A | Tue 6:30 PM & Fri 5:45AM
Focus: Combines Upper Body, Lower Body & Core.
 

Hip Prehab

Level: Everyone. 

A* | Mon 5:45 AM & Thu 11:30 AM
B* | Wed 6:30 PM & Sat 8:15AM

*Sessions will alternate A/B every second week.
 

Shoulder Prehab

Level: Everyone.

A* | Tue 6:30 PM & Wed  6:00 AM
B* | Wed 11:30 & Sat 8:15 AM

*Sessions will alternate A/B every second week.
 

Spine Prehab

Level: Everone.

A* | Mon 7:30 PM
B* | Thu 7:00 AM & Thu 6:30 PM

*Sessions will alternate A/B every second week.
 

Stretch Lower

Level: Everyone.

A* | Mon 7:00 AM & Thu 7:30 PM
Focus: Front Split & Pike

B* | Tue 12:30 PM & Sat 9:30 AM
Focus: Middle Split & Pancake

*Sessions will alternate A/B every second week.
 

Stretch Upper

Level: Everyone.

A* | Tue 7:00 AM & 7:30 PM
Focus: Chest, Shoulder Flexion & Thoracic Extension

B* | Fri 11:30 AM
Focus: Back, Arms & Shoulder Extension

*Sessions will alternate A/B every second week.

Handstand Fundamentals

Level: Everyone.

A | Tue 5:45 AM

Handstand Conditioning

Level: Intermediate - Advanced.

A | Mon 6:30 PM, Thu 6:00 AM & Fri 12:30 PM

Handstand Technique

Level: Advanced.

A* | Wed 7:00 AM, Wed 5:30 PM & Sun 8:15 AM
* Pre-requisites are required to be met before attending.

Rings 1

Level: Advanced.

A* | Thu 5:45 AM & Thu 5:30 PM
* Pre-requisites are required to be met before attending.