ANARCHY

PROGRAMS

ANRCY
STRENGTH . TONE . CONDITION
PERFORM . FOUNDATION

STRENGTH
UPPER BODY, LOWER BODY, FULL BODY

This program aims at developing your sub maximal/maximal strength and strength endurance qualities. Emphasis would be on compound movements, accessory and bodyweight exercises.

Member-Trainer Ratio: 16-20 members, 1 trainer
Structure: Primary Lift –> Secondary Lift –> Accessory
Class Intensity: 2-4 / 5
Recommended: Beginner – Advanced

Schedule: 
Upper/Lower –> Alternating Mon, Tue and Thu
Full Body –> Fri, Sat and Sun

TONE
PUSH, PULL, LEGS AND GLUTES

This program aims to stimulate muscular hypertrophy, to help tone up specific muscle groups.  Expect movements with different range of motions and increased time under tension to drive adaptions. 

Member-Trainer Ratio: 16 members, 1 trainer
Class intensity: 2-3 / 5
Recommended: Beginner – Advanced

Schedule:
Push/Pull/Legs and Glutes: Alternating Wed

CONDITIONING
SPRINT, ENDURANCE, CIRCUIT

Sprint: Short burst duration workouts with varying work-rest ratios designed to increase your power output and lactic threshold while performing at higher intensities.
Endurance:Longer duration workouts with minimal rest designed to develop a larger work capacity while performing at moderate-high intensity.
Circuit: High intensity interval training. 

Member-Trainer Ratio: 24 members, 1 trainer
Structure: EMOM, AMRAP, CHIPPERS, BLOCKS, RFT
Class Intensity: 4/5
Recommended:
Moderate Beginner – Advanced

Schedule
Sprint: Wed, Sun
Endurance: Mon, Fri
Circuit: Tue, Thu, Sat

PERFORM
HYBRID S&C, OLYMPIC WEIGHTLIFTING

This program is for the advanced athlete looking to compete in various fitness race events or pick up new skills in high level gymnastics and weightlifting.

Member-Trainer Ratio: 12-16 members, 1 trainer
Structure: LIFT –> WOD, LIFT only, WOD only
Class intensity: 5/5
Recommended: Advanced

Schedule:
Hybrid S&C: Mon, Wed, Sat
Olympic Weightlifting: Fri, Sun

FOUNDATION
GENERAL, SKILL WORK

This program is for those who have no experience with group classes or resistance training, as well as for those looking to get back into it. For those with some experience, this is also a program that allows you to learn and refine specific skills. 

General: For beginners with little or no experience
Skill Work: For members with experience

Member-Trainer Ratio: 16 members, 1 trainer
Class Intensity: 2/5
Recommended:
Beginner – Advanced

Schedule
General/Skill Work: Alternating Sunday

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