Fitness Programs

All FITNESS programs are month to month or Yearly subscriptions.

Once you sign-up for one the programs you will billed monthly until you decide to cancel your subscription.*
*Please note that cancellations made prior to a subscription’s expiration, are non refundable.

Always Train - Yearly

FULL ACCESS TO ALL CORE PROGRAMS
$ 120
00
Per Year. Cancel Anytime.*
  • Competitor
  • GPP
  • Clang N Bang
  • Strength Training 101
  • Flow
  • 10% Discount on Store Items
SIGN UP
Full Historical Access to the Always Train Core Fitness Programs.
*Please note that yearly memberships will auto-renew at the end of the subscription period. Cancellations made after a yearly subscription's auto-renewal, are non refundable.
Best Deal

Always Train - Monthly

ACCESS TO CORE PROGRAMS
$ 14
99
Per Month. Cancel Anytime.*
  • Competitor
  • GPP
  • Clang N Bang
  • Strength Training 101
SIGN UP
Access to the Always Train Core Programs including previous 30 days of programing.
*Please note that monthly memberships will auto-renew at the end of the subscription period. Cancellations made after the subscription's auto-renewal are non refundable.

Always Train - Flow

Curated week of all 4 tracks
$ 10
00
EACH Per Month. Cancel Anytime.*

One workout a day will be selected from one of the Always Train tracks on Flow. Flow does not subscribe you to each track individually.
  • GPP
  • Clang N Bang
  • Strength Training 101
SIGN UP

*Please note that monthly memberships will auto-renew at the end of the subscription period. Cancellations made after the subscription's auto-renewal are non refundable.

A LA CARTE

ALWAYS TRAIN INDIVIDUAL PROGRAMS
$ 6
00
EACH Per Month. Cancel Anytime.*
  • Competitor
  • GPP
  • Clang N Bang
  • Strength Training 101
SIGN UP
Individually priced to mix and match. Each programs renews monthly.
*Please note that monthly memberships will auto-renew at the end of the subscription period. Cancellations made after the subscription's auto-renewal are non refundable.

CWC

CONDITIONING, WEIGHTLIFTING, AND CALISTHENICS
$ 19
99
per month
  • Conditioning
  • Weightlifting
  • Calisthenics
SIGN UP

*Please note that monthly memberships will auto-renew at the end of the subscription period. Cancellations made after the subscription's auto-renewal are non refundable.

Program Details

FLOW

Flow is a new plan that takes workouts from all four Always Train tracks and combines them so that throughout the week you get a dose of bodybuilding (Clang N Bang), Strength Training, and GPP without having to worry about overtraining one particular body group. We align everything for you to have an optimal training experience across a diverse group of workout methods! Flow comes free for all yearly members!

 Note: One workout a day will be selected from one of the Always Train tracks on Flow. Flow does not subscribe you to each track individually.

Always Train Fitness Programs

GPP

The GPP program is designed to get you in and out of the gym or garage in a maximum of 45 minutes! Warmup, workout, and cool downs are all provided with a scale option for each workout. If you are minimal on time, and equipment this program is for you. 

GPP Sample Day

Warmup
2 rounds not for time
10/7 Cal Bike
10 Banded Pull Apart
10 Banded Pass Through
30s Thoracic Opener on Foam Roller
30s Front Rack Stretch (Barbell)
10 Barbell Front Squat - 3 Second Down Stand Fast
-Then-
Build to 60% of your 1RM Front Squat in sets of 2-3 reps
-
Strength
Front Squat 1x10 at 60% 1RM
Front Squat 1x8 at 70% 1RM
Front Squat 1x6 at 75% 1RM
Front Squat 1x4 at 80% 1RM
-
Workout
2020 Rogue Invitational Online Qualifier - Workout 2
For time:
3-6-9-12 reps of:
Pull-up
Squat Clean, 135/95 lbs
-- then --
12-9-6-3 reps of:
Bar Muscle-up
Squat Clean, 185/125 lbs

Time cap: 12 mins

Scale
For time:
3-6-9-12 reps of:
Jumping Pull-Up OR Banded Pull Up OR Ring Row
Squat Clean, 45-50% 1RM
-- then --
12-9-6-3 reps of:
Jumping Bar Muscle Up OR Burpee Pull Up
Squat Clean, 60% 1RM
Time cap: 12 mins
-
Tiebreak is the split time on the completion of the last squat clean during the first round
-
Alternate suggested weights
95/65
115/85

Cool Down
Samson stretch 1 min on each leg

View Sample Day

Competitor

The competitor program is for those looking to compete in the CrossFit Open, Sanctional and CrossFit Games competitions. This programming looks to mimic the demands of the CrossFit Open, Sanctional qualifiers, and CrossFit Games. Each day will feature multiple workouts with at the most multiple training sessions in a day mimicking loading, movements and time domains found in competitive fitness events all over the world. 

Competitor Sample Day

AM.

A.
Each for time:
Row: 8x 500 m

Perform at 85% effort / RPE 16.
Rest 1 min between efforts.

B.
Every 2 mins for 16 mins do:
5 Weighted Muscle-ups, 20/14 lbs
5 Parallette Handstand Push-ups, 20/14 lbs, 12/10 in
*If you miss a round, take a round off then continue until all 8 rounds are complete

C.
2014 CrossFit Games - Midline March
3 rounds for time of:
25 GHD Sit-ups
Handstand Walk, 50 ft
Overhead Walking Lunge, 155/115 lbs, 50 ft

D.
5 rounds for quality of:
20 Reverse Hypers
20 Leg Extensions
Rest 1 min

PM.

A.
Hang Squat Snatch 1-1-1-1

B.
Every 1:30 for 10:30: Squat Snatch
5 Squat Snatches, 65% 1RM

C.
Snatch Pull 5x1 at 107% 1RM

D.
4 rounds for time of:
25 Toes-to-bars
25 Ski Erg Calories

View Sample Day

Clang N Bang

Train the same way Danny BroFlex would! Same familiar rep schemes you’re used to just with old school movements. We’re talking curls, kickbacks, skull crushers, and anything to pump you up like a Tyrannosaurus. The rep schemes, weights, and sometimes movements don’t make a lot of sense, but it is fun.

Clang N Bang Sample Day

Workout

Complete as many rounds as possible in 20 mins of:
10 Reverse Barbell Curls, pick load
10 Shoulder Press, pick load
10 Bent-Over Barbell Rows, pick load

*Suggested Weight 95/65

View Sample Day

STRENGTH TRAINING 101

The Strength Training 101 program is geared towards anyone who’s primary goal is to improve their absolute strength. This programming is perfect for novice as well as seasoned lifters looking to get brutally strong. Over the course of weeks and months, the user will be guided through absolute strength programming as the focus shifts between Olympic, power, and strongman lifts, their multiple variations, and the accessory movements that improve those lifts as well as add slabs of muscle to your frame. This program can be done in commercial gyms, CrossFit boxes, or any home gym.

Strength Training 101 Sample Day

Warmup
2 Rounds Not For Time
20 Line hops
10 Banded Pass Through
5 Burpee to 6" Target
40s Hang from pull up bar (alternating arms)

-Then-

Push Press Specific Warmup
5-5-2 warm up, then use the percentages as a guide. Take the weight where you want, but don't take more than 5 sets once you start doing singles. you may be starting to feel tired from the week, that's ok. You may not hit a new 1 RM after maxing on Bench a few days ago, but we will get a new training 1 RM for use going forward.

Strength
Strict Press 1x5 at 75% 1RM
Strict Press 1x5 at 85% 1RM
Strict Press 1x2 at 90% 1RM
Strict Press 1x1 at 95% 1RM
Strict Press 1x1 at 100% 1RM
Strict Press 1x1 at 102% 1RM
Strict Press 1x1 at 104% 1RM
Strict Press 1x1 at 106% 1RM

Rest as needed between sets.

View Sample Day

CWC- Conditioning, Weightlifting, and Calisthenics

$19.99/month

The CWC stands for Conditioning, Weightlifting, and Calisthenics! The goal of this program is to improve your Olympic Lifts while keeping you as healthy and athletic as possible.

Improve your Snatch and Clean and Jerk with technical drills, progressions, complexes and sport specific prehab and accessories. Increase body weight strength and control through strict Gymnastics exercises. Improve cardiorespiratory fitness with GPP and conditioning sessions, all while building a resilient and aesthetic frame to keep you looking and feeling your best.

The training format includes 5 sessions per week lasting 60-90 minutes with an optional aerobic conditioning recovery day for a 6th session. Programming is appropriate for all levels and includes demo videos and points of performance for every exercise.

Cost is $19.99/month

CWC Weightlifting Sample Session

General Warm Up

Start your session off with this 15 minute General Warm Up with step by step instructions.

Prep Exercises

2 Rounds:

  • 15-20 Side Lying Shoulder External Rotations on each side. Keep the shoulder and scap pulled down and elbow against the ribs. Maintain a 90 degree bend in the elbow.
  • 10 Tempo Goblet Squats with a 4-5 second eccentric for each rep. Focus on perfect breathing and bracing and keeping weight even through the whole foot from start to finish.
  • 10 Quadruped Shoulder Taps per side with a 3 second pause for each rep. Keep the core braced and weight even in both legs. Use your shoulders and core to stabilize the body and avoid rocking your weight side to side as you lift and lower your hand.

 

Snatch Grip Complex

3 sets of 3+1+1 Snatch Grip Push Press + Snatch Balance + Overhead Squat between 77.5-80% of 1RM Snatch.

 

Deficit Clean

Empty Bar Clean and Jerk Prep:
3-5 Clean Deadlift
3-5 Upright Row
3-5 Muscle Clean into Squat
3-5 Tall Clean
3-5 Clean from Power Position
3-5 Clean Pulls
3-5 Press from Split
3-5 Jerk Balance

Then:
4-5 sets of 2 2inch Deficit Clean between 75-80% of 1RM Clean. You can stand on 20kg plates placed side by side or a piece of wood, but make sure that you have enough room to set up your feet in your normal stance.

The Deficit Clean is a challenging Clean variation that is excellent for building leg drive off the floor and helping you feel the leg drive better from the increased range of motion. Focus on keeping the shoulders over the bar and weight even throughout the whole foot as you drive through the legs to move the bar from the floor to the knee. 

Deficit Clean Pull

3 sets of 3 Clean Pulls from a 2 inch deficit building from 90-100% of 1RM Clean. Use the same set up as Deficit Cleans.

Front Squat

3 sets of 2-3 Front Squat between 72.5-77.5% of 1RM Front Squat.

 

Technique Tips:

  • Lock in your Front Rack position by pulling lats into the back pockets and creating 360 degrees of pressure and expansion in the midsection to keep back straight and tight.
    -Maintain tension in the legs and even weight under the whole foot as you descend into the squat.
  • Drive the quads into the floor and press knees forwards to keep the torso as vertical as possible as you drive back up to a stand.
  • If hips are shooting backwards and torso is tipping forwards, emphasize pushing the big toe into the floor to keep the quads more engaged. You can also think about pulling the hips through while reaching the top of the head to the ceiling to stay tall as you drive up to a stand.
View Sample Day
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The Bailey Program / BTWB

The Bailey Program launched in mid-September 2015, and it’s been awesome so far! A week’s worth of workouts will be released at a time. These will be the exact workouts I do. Because I travel a lot, I often work out alone. Now you can be my virtual training partner as you partake in workouts from my actual training schedule. 

SIGN UP AT BTWB

MEET YOUR COACH

DAN BAILEY

From 2011 to 2015, Dan Bailey made five CrossFit Games appearances and posted five Top 10 finishes. That’s the consistency of a world class athlete, and Bailey—the 2015 “Spirit of the Games” award winner—certainly fits that description.

A former track and field standout at Ohio University, Dan has personal best times in the 100m: 10.57, 200m, 21.76, 400m, 47.83, 800m 1:53.8, 1500m 4:35, and 8k 29:16. Bailey was introduced to CrossFit while studying for his master’s degree at the University of Akron in 2010. Finding a new outlet for his drive to compete, he soon became an annual presence at the Central East Regionals, reaching the podium each year from 2011-2013. In 2014, when his professional life forced a move to San Diego, Bailey didn’t skip a beat—reaching the podium at the SoCal Regional that year and taking first place at the California Regionals in 2015 also the year of his highest finish as the 4th fittest man on earth.

Faster. Higher. Stronger.

The Always Train programs will get you there one day at a time using the best practices and principles of strength and conditioning.

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