12 Week Training Cycle

Weeks 1-6: 05 NOV - 16 DEC
Weeks 7-12: 17 DEC - 27 JAN

GST Fundamentals

Level: Everyone.

A | Wed 12:30 PM & Fri 5:45 AM
B | Tue 5:30pm, Wed 6:00 AM & Sun 8:15 AM

Focus: Combines Upper Body, Lower Body & Core.

Foundations Upper

Level: Intermediate - Advanced.

A | Mon 11:30 AM & Wed 7:30 PM
Skills | Rope Climb & Straddle Planche
Focus | Bent-arm Strength: Pull / Straight-arm Strength: Push / Core: Posterior & Anterior.

B | Tue 5:45 AM & Fri 5:45 PM
Skills | Front Lever & Hollow Back Press
Focus | Straight-arm Strength: Pull / Bent-arm Strength: Push / Core: Anterior & Posterior.

C | Sat 7:00 AM
Skills | Side Lever & Manna
Focus | Straight-arm Strength: Push & Pull / Core: Compression & Obliques.

Foundations Lower

Level: Intermediate - Advanced.

A | Mon 5:30 PM & Tues 11:30 AM
Focus | Squat & Bridging Variations.

B | Wed 5:45 AM & Thu 6:30 PM
Focus | Split Squat & Lunging Patterns & Single Leg Squat Progressions.

C | Sat 7:00 AM
Focus | Horse Stance Patterns, Cossack Squats & Dead Lift Progressions.

Conditioning

Level: Intermediate - Advanced.

A | Tue 6:30 PM & Thu 6:00 AM
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 6:00 AM & Sat 7:00 AM
B* | Tue 6:30 PM & Wed 11:30 AM

*Sessions will alternate A/B every second week.
 

Spine Prehab

Level: Everone.

A* | Mon 7:30 PM
B* | Thu 7:00 AM & Fri 11:30 AM

*Sessions will alternate A/B every second week.
 

Kinstretch™

Level: Everyone.

A | Mon 6:30 PM & Fri 7:00 AM
Focus: Varied.

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: Varied.

Stretch Full

Level: Everyone.

A | Sunday 9:30 AM
Focus: Varied.

Rings Fundamentals

Level: Everyone.

A | Fri 6:00 AM & Sun 9:30 AM

Tumbling Fundamentals

Level: Everyone.

A | Thu 6:30 PM
*While the level does read as everyone, confidence to kick into a handstand will be helpful.

Handstand Fundamentals

Level: Everyone.

A | Wed 5:30 PM

Handstand Conditioning

Level: Intermediate - Advanced.

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

Handstand Technique

Level: Advanced.

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

Rings 1

Level: Advanced.

A* | Wed 6:30 PM & Thu 5:45 AM
* Pre-requisites are required to be met before attending.

Foundation 2

Level: Advanced.

A* | Tue 7:00 AM
* Pre-requisites are required to be met before attending.

Handstand 2

Level: Advanced.

A* | Wed 7:00 AM
* Pre-requisites are required to be met before attending.