12 Week Training Cycle

Weeks 1-6: 21 MAY - 01 JUL
Weeks 7-12: 02 JUL - 12 AUG

Fundamentals

Level: Beginner - Advanced.

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

Focus: Combines Upper Body, Lower Body & Core.
 

Hip Prehab

Level: Beginner - Advanced.

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: Beginner - Advanced.

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: Beginner - Advanced.

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

Stretch Lower

Level: Beginner - Advanced.

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.
Class programs will stay the same for 6 week blocks.
 

Stretch Upper

Level: Beginner - Advanced.

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.
Class programs will stay the same for 6 week blocks.
 

Handstand Fundamentals

Level: Beginner - Advanced.

A | Tue 5:45 AM
 

Foundations Upper

Level: Intermediate - Advanced.

A | Mon 11:30 AM & Wed 6:30 PM
Skills: Rope Climb & Side Lever
Focus: Bent-arm Strength: Pull, Straight-arm Strength: Push/Pull & Core: Obliques.

B | Tue 6:00 AM & Sat 7:00 AM
Skills: Straddle Planche & Manna
Focus: Straight-arm Strength: Push, Core: Posterior & Compression.

C | Fri 5:45 PM & Sun 9:30 AM
Skills: Front Lever & Hollow Back Press
Focus: Straight-arm Strength: Pull, Bent-arm Strength: Push, Core: Anterior & Posterior.
 

Foundations Lower

Level: Intermediate - Advanced.

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

Focus: Squats variations, Deadlifts, Lunges, Hip Extension, Core: Posterior
 

Conditioning

Level: Intermediate - Advanced.

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

Handstand Conditioning

Level: Intermediate - Advanced.

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

Rings 1

Level: Advanced.

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

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.