What are you training for?

Strength and Conditioning Programs for every type of athlete.

Utilizing classic techniques and movements to increase your overall ability to move.

Strength Training

$ Free!

8-Week CycleFocus: Raw Strength for CrossFit

Equipment: CrossFit Gym or Similar

DadBOD Training

$ Free!

8-Week Cycle Focus: Old School Strength

Equipment: Barbell, weights, and a squat rack.

ZenWOD

$ Free!

WeeklyFocus: Mobility, Recovery, Injury Prevention.

Equipment: Yoga mat helpful but not required.

MinimalWOD

$ Free!

WeeklyFocus: Equipment Free Workouts

Equipment: Human Body and a Cool Location.

Not seeing the type of program that’s right for you? Contact me, we can create one.

Strength Training Program

Who is it for?

  • Any athlete with a desire to to get stronger
  • The CrossFit athlete who has never done any sort of Strength Program.
  • The Competitive CrossFit athlete who wants to get.

What do I need?

  • Access to a CrossFit gym or similar with full access to typical equipment.
  • 4-6 Days of training per week

Summary

This program is targeting and increase in your over all brute strength. A lot of heavy lifting and very little conditioning. This is not skill based program, although you will see multiple advanced movements programed through out the 8 weeks.

 DadBOD Training

Who is it for?

  • Any athlete looking to increase their overall strength
  • Off season sport athletes
  • The hyper mobile athlete looking to reel things in.

What do I need?

  • Squat Rack
  • Barbell and Weights
  • Drive

Summary

This program was designed for a garage gym goer with limited equipment, but incredibly versatile program for all athletes. Purely heavy lifting for the entire program. Hyper mobile athletes coming into CrossFit would benefit greatly from this program. Athletes could also use this in conjunction with a daily WOD at a CrossFit gym.

MinimalWOD

Who is it for?

  • Anyone needing a high intensity workout with any equipment
  • CrossFitters on the go
  • Travelers who dont want to maintain the elite level of fitness

What do I need?

  • Your body

Summary

You wont need anything but your body and some space to get these done. Do them in your hotel room, walk-in closet, the beach, summit of the trail, anywhere. Just get it done! Use these as the conditioning to the DadBOD Training.

 ZenWOD

Who is it for?

  • Everyone!

What do I need?

  • Stop watch or clock
  • A yoga mat is helpful but not required

Summary

This is the recovery side of things. This can be used by anyone even if you aren’t regularly training or working out. We have developed a recovery and mobility template that you can implement as little or as much as you want. Perfect for after training, before bed, or even as a daily practice.

 

I was amazed at how much strength I gained from Donny’s program. I was hoping for 5-10 pound jumps in pr’s, but shocked myself with nearly every lift. Obviously, being able to lift more is transitioning nicely into metcons. Weights like 95# thrusters that used to be “difficult” now feel very comfortable. I highly recommend anything Donny throws out there and look forward to any future programs he creates.

Michael J.

Coach Donny's programming is awesome. I had success with it, upped my numbers across the board, I feel good, and the strength is transitioning to other parts of my training now. I especially liked the simplicity of the training. I always felt productive and that my training was moving me forward. I look forward to continuing with Coach Donny.

Thomas B

Special Programs and Challenges

2017 Open PrepMost Popular

$ FREE

Per MonthThe only guide you need to prep for this years Open workouts. Each guide will have warm ups, activation techniques, and how to tackle your nutrition that day.

LaxJacked

$ FREE

Per MonthThis is a 8-Week Pre-Season and In-Season training program designed for Lacrosse players who do not have access to a full equipment set up. You will need a barbell, weights, and kettle bells.

  • Better Faster Stronger for the season. 8 Weeks, 3 Days/Week.
  • Keep you strong & Healthy during the season. 8 Weeks 2 Days/Week.

Strength For The Rings

$ FREE

Per MonthDon’t you love it when you are working on hitting your first muscle up and EVERYONE and their mom start chiming in on what you should do, not do, and a whole lot of other nonsense that you’ve heard already? Silence the back seat drivers with this 21 Days to Muscle Ups.

  • Build a foundation for Muscle Ups sooner.
  • Build strong sound shoulders.
  • Increase your overall capacity to stay on the rings longer.