Our Remote Programs

Paragon

  • Aesthetics-focused programming to feel good and look great
  • Perfect for those burnt out on high-intensity exercise or struggling with hormone/adrenal woes
  • Gym Type: CrossFit, Commercial, or Home Gym
  • Equipment Required: Dumbbells, Barbell + Plates, Squat Rack, Pull-up Rig or Rings, Bench
  • 3 upper body days, 2 lower body days
  • 60 minute sessions
  • $35/month

Physique

  • Free weights, machines, and cable program to be done in a commercial-style gym
  • Perfect for those who love chasing the pump + moving weight
  • Gym Type: Commercial Gym (Golds, LA Fitness, Crunch, Anytime Fitness, etc)
  • Equipment Required: Machines, Cables, Free Weights, Barbell + Plates
  • 2 upper body days, 2 lower body days, optional 5th conditioning day
  • 60 minute sessions
  • $35/month

Quickie

  • For those who don't have hours upon hours to spend in the gym. Quickie has quite the cult following, especially among our parents!
  • Perfect for new parents, those new to lifting, shift workers, travel, and/or badasses who are simply short on time
  • Gym Type: Hotel, Home Gym, or Commercial Gym
  • Equipment Required: Dumbbells, Jump Rope
  • 4-5 sessions a week
  • 20-30 minutes sessions
  • $24/month

Accessory

  • Accessory programming to be used in conjunction with whatever program you already enjoy & love following. Perfect for our CrossFitters who want to look better or be more well-rounded.
  • Gym Type: CrossFit or Commercial Gym
  • Equipment Required: Dumbbells, Barbell + Plates
  • 10 potential pieces to add to your training routine for additional strength, hypertrophy, or aesthetic-purposes
  • 10-15 minute sessions
  • $19/month

All Programs

  •  Access to our massive Facebook community group that's excited to teach you the ropes on how to be strong, well-fed, and more badass
  • Coaching access to Bryan & LCK to ask questions regarding workouts, scaling, nutrition, mindset, etc
  • Regular Facebook Lives & nutrition support via LCK's Strong & Well-Fed program
  • Workouts delivered right to your smartphone via the Wodify App
  • Links to videos and movement tips within Wodify
  • Workouts for all gym environments - whether CrossFit gym, commercial gym, home gym, or life on the go

Paragon

Our core program that will deliver the aesthetics you want.

Paragon Might Be for You If…

  • Want to be strong, well-fed, and more badass and surrounded by likeminded individuals (our online community is over 1,000+ members around the globe!)
  • Struggling with hormone or adrenal issues (cortisol issues, blood sugar issues, low hormone levels, hypothyroidism, irregular periods, PCOS, etc)
  • Feeling overtrained or burnt out on CrossFit or similar high-intensity modalities
  • Just want to look good and feel good on minimum time commitment

Paragon accomplishes this through 3 upper body and 2 lower body days, with sessions that average about 60 minutes.

Physique

For our badasses who love working out in a commercial gym.

Physique Might Be for You If…

  • You love traditional bodybuilding and lifting
  • You have access to machines, cables, dumbbells, kettlebells, barbells, and plates
  • You workout in a commercial gym, such as Gold's Gym, LA Fitness, Anytime Fitness, Crunch Fitness, etc
  • Feeling overtrained or burnt out on CrossFit or similar high-intensity modalities
  • Love chasing the pump and looking good while ya do it

Physique takes 60 minutes or less and is programmed 4-5 days a week. Guaranteed to help you lift and flex your way to looking damn good.

Quickie

Anyone can make time for 30 minutes of fun in their day.

Welcome to “lift and leave nation.” Hit-it-and-quit-it is about to be your memo.

Quickie Might Be for You If…

  • You're a badass who doesn't have hours to spend in the gym
  • Are a new parent, shift worker, working out from home, have limited equipment, or are traveling and still trying to get in a good workout
  • You have a jump rope, dumbbells, and a little space to have fun
  • You're new to weight training, but intrigued and excited to learn new movements and get in better shape

Quickie takes 30 minutes or less and is programmed 4-5 days a week. Minimal equipment. Still boatloads of fun. This is our way of letting you have no excuses and get it done!

Accessory

Note: This program is NOT to be used in conjunction with Paragon. 

This is an ACCESSORY program to be used in addition to whatever program you already love following.

Accessory Might Be for You If…

  • You go to the gym 4-5 times a week … but you feel like you could be doing a little more. (You work way too hard to not look the part, after all. And more cardio may not be the best answer!)
  • In a serious relationship with your own CrossFit gym's class programming, Misfits, Comptrain, Functional Bodybuilding, etc. Or maybe you love running or another workout modality and still want to get in some lifting.
  • You're looking to add a little extra aesthetics and strength work in a way that actually produces results.

Our Accessory program accomplishes this through 10 “mini-sessions” of 10-15 minutes each, that can be paired effectively with your existing programming.A

How to Implement our Accessory program & Important Deets about Programming Structure

The program will include:
3 Strength or Skill sessions
5 Hypertrophy, Bodybuilding, or Aesthetic-Focused sessions
2 Core pieces

*Try to complete Strength/Skill sessions PRIOR to the CrossFit class and Aesthetic work AFTER the class.

If both must be conducted at the same time, ALWAYS start with the Strength/Skill portion and finish with the Aesthetic part.

If there is a day that you want to do two aesthetic sessions and no strength work, that’s totally fine!

If one day you do the strength portion, then finish class and feel crushed; skip the aesthetic work and add it another day.

We could even make a full day of “accessory” work. Do 1-2 strength lift and 2-3 aesthetic lifts, and we’ve got ourselves a solid day of training!

** If following the Accessory program, all of the programming each week will be under MONDAY (so you don’t have to click back and forth through the entire week), so don’t forget to change the date in Wodify if seeing “No WOD Found” when logging in.

How to choose which movements to pair with different days of class programming

Most class programming will be intelligent enough to avoid training the exact same movement patterns in back to back days.


The below information assumes that your class programming is semi-intelligent and allows areas of the body to recover if targeted with a high volume of work the prior day (i.e. the program shouldn’t follow a high volume overhead pressing day with a bunch of HSPU the next day).

If the class has scheduled a lower body dominant training session, we should pick accessory movements that are also lower body.

This will ensure additional work for the target muscles that day, and allow the other muscles to rest up for the next training day.
If the class has a more upper body dominant day scheduled, we should pick upper-body focused accessory movements.

However, if we are taking a rest day the next day, we have much more freedom and can pair whichever movements we want with our class workout and avoid negative consequences.

That’s it! It’s simple… grab the program for $19 per month, get 8 mini-workout pieces for the week, and pair them seamlessly with the programming we’re currently following. Before we know it, we’ll be getting stronger and looking like a boss!

Questions about our programming?

Shoot us a message and we’ll get back to you as soon as we can! 

Please make sure to check out the FAQ page first to make sure your question hasn’t already been addressed there (:

Existing Paragon members, please email us directly at LCKparagonpt@gmail.com

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