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The following are four different options that you can choose based on your #1 weakness right now:


Olympic Weightlifting Program

This is for anyone looking to improve your Snatch, Clean, and Jerk. You will also Squat, Pull, and Press to build strength in the core lifts. There is functional bodybuilding work built in to refine your movement patterns and allow you to improve in a sustainable manner. We don’t believe in getting really good really fast, only to crash and burn. This is for the athlete who has longevity in mind.


Gymnastics Program

This is the beginning to bodyweight mastery. We’ll be doing skill specific progressions to work on Handstand Push-ups, Muscle-ups, Pull-ups, and Pistol Squats. More importantly, we’ll also strip the skill away in order to prepare the structures necessary for performing the above skills.


Functional Bodybuilding: Upper Body Accessory

Muscle Ups, Pull-ups, HSPU, Snatches — you name it. All of these things require strong and stable shoulders. This is focused on preparing the structures of your upper body overall. It’s not aimed at improving a specific gymnastics skill.


Functional Bodybuilding: Lower Body Accessory

This focuses on improving single leg strength, posterior chain, squat mobility, and overall hip stability.


When you join ANY of the following programs, you’ll get:

  • 12 weeks of structured programming
  • Proven skill specific progressions
  • 20-30 minute sessions, 5 times per week
  • Logging and tracking your workouts through Fitbot
  • Demo videos for all exercises
  • Support and questions answered by your coach
  • Email reminders for each workout to help you stay accountable
  • Seamlessly integrate workouts into iCal or Google Calendar

Success Stories:

Drew S.

“It’s crazy how good my shoulders feel. In the past when we had a lot of pull work programmed in a week I’d get horrible rotator cuff tendinitis. Lately nothing. It’s fantastic. The pain used to keep me up at night it was so annoying.” 

Rachel M.

“I think the coolest thing about this workout was that last year if this came up I would’ve scaled because 95lb was my 1RM and I would’ve maybe gotten one. Last night I hit 15 reps at 95lb, with 2 misses, and every one of them felt awesome. Just wanted to take the time to say thank you for all your help, without you this wouldn’t have been possible!” 

Then she also tried her hand at Strict HSPU after all the functional bodybuilding work we had done and I woke up to this email:

“So this just happened… not 1, but 3 HSPU!!! Don’t think I can say thank you enough for helping me reach this goal!! Next stop: Deficits”

Amanda E.

“At first I was super focused on trying to up my weights all of the time, but I laid off of that, and have really been focusing on the movements themselves. I think that alone, is making me much stronger.”

Your Coach

I’m on a quest to mastery, and part of that means that I never stop learning. I believe it’s my responsibility to continually refine my craft to be able to provide YOU with the BEST programs and coaching.

I’ve been in the fitness industry for over 5 years soaking up everything I possibly can. Even though I work with athletes remotely, I coach athletes on-site to keep my skin in the game and stay connected to all experience levels.

  • OPEX’s coaching education is my source for technical knowledge.
  • Experience is most important to me. That’s why I picked up and moved across the country to be a coaching intern at Invictus Fitness. The nomad journey will continue. You can follow along on Instagram.
  • The podcast gives me an excuse to learn from some of the top coaches and fitness professionals in the industry. It’s also a reflection of what I believe fitness and training can really embody. 

You get access to the best of the best without having to filter through all the nonsense being thrown at you on a daily basis.

This program isn’t for those who aren’t going to put in the work. But if you’re ready to grind, let’s do this!! I’m honored to be apart of your fitness journey.


Olympic Weightlifting Program

This is for anyone looking to improve your Snatch, Clean, and Jerk. You will also Squat, Pull, and Press to build strength in the core lifts. There is functional bodybuilding work built in to refine your movement patterns and allow you to improve in a sustainable manner. We don’t believe in getting really good really fast, only to crash and burn. This is for the athlete who has longevity in mind.


Gymnastics Program

This is the beginning to bodyweight mastery. We’ll be doing skill specific progressions to work on Handstand Push-ups, Muscle-ups, Pull-ups, and Pistol Squats. More importantly, we’ll also strip the skill away in order to prepare the structures necessary for performing the above skills.


Functional Bodybuilding: Upper Body Accessory

Muscle Ups, Pull-ups, HSPU, Snatches — you name it. All of these things require strong and stable shoulders. This is focused on preparing the structures of your upper body overall. It’s not aimed at improving a specific gymnastics skill.


Functional Bodybuilding: Lower Body Accessory

This focuses on improving single leg strength, posterior chain, squat mobility, and overall hip stability.


If you need help choosing which program is best for your needs, just email info@airbornemind.com.

Frequently Asked Questions

Why do we need accessory work?

It allows you to individualize YOUR weaknesses, not everyone else’s. If you do class workouts or follow a group program, how much time are you really spending honing in on what YOU need?

Can you give me a basic rundown of the functional bodybuilding concepts and what it’s all about?

We can get really deep and technical, which I LOVE doing. You might want to listen to this conversation for a more in depth discussion. but here are the cliff notes:

  • Unilateral work – single arm/single leg working on Left vs Right asymmetries
  • Moving in different planes of motion – getting out of the sagittal plane
  • Tempo work to emphasize isometric and eccentric contractions
  • “Time under tension” for gainz
  • Mind-muscle connection
  • A good balance of variance and progression with exercise selection
  • Promoting good movements patterns with sustainable sets for squatting, bending, pushing, and pulling
  • Promoting balance, coordination, control, and focus
  • A lot of carrying as well — can’t forget the carries

Who is this for?

Both coaches and athletes will benefit from these accessory programs. It is for the individual looking to gain an edge.

Coaches – You will learn a variety of exercises that you can add to your toolbox to help your clients while also improving the intricacies of your own movement. Your learning never ends. Coaches need coaches too.

Athletes – Regardless of your experience level (although you should have a grasp of moving with decent technique), you will rediscover and reconnect with mind and body. Part of your fitness journey involves you learning more about your own body and the way you move. This program is a vehicle to help you achieve that.

Apply it back to your daily class workouts, current strength program, or whatever your training focus is right now. May the power be with you.

What about scaling?

You may scale as needed. There are notes in each workout for scaling recommendations, when applicable. At any point, feel free to message me within Fitbot if you’re unsure about something.

What equipment will I need?

Most of what you will need is accessible at a typical CrossFit affiliate. You can also perform a lot of these movements at a global gym as long as you feel comfortable. Here’s a brief list to give you an idea:

  • Plates
  • Dumbbells
  • Barbell
  • Kettlebell
  • Pull-up bar
  • Rings
  • Resistance bands
  • Bench
  • Box

Where do I go for questions?

You can reach out through Fitbot with questions or comments. Or email info@airbornemind.com.

What if I miss a workout?

The way Fitbot works, you will get an email if you miss a workout. It’s great for accountability 🙂 But you can make this up at a later date if needed.

It is highly encouraged to make the commitment and block out this time before or after your workouts. After all, it’s only 20-30 minutes.

Can I access the programming through my phone?

Yes, Fitbot is optimized for most mobile devices. You’ll simply go to Fitbot.com and login. Bookmark this page or save it to your home screen.

How many days a week will I be working out with this programming, and how long will it take me?

All programs are 12 weeks long.

Weightlifting – 3 days / week, 60 minute sessions

Gymnastics – 3 days / week, 20-30 minute sessions

Upper Body Accessory – 5 days / week, 20-30 minute sessions

Lower Body Accessory – 5 days / week, 20-30 minute sessions

Also depends on how chatty you are during training 🙂

Can I do more than one of the programs together?

I don’t recommend it, but if you have a special scenario, email me at info@airbornemind.com and I’ll point you in the right direction.

Will I be able to view the programming after the program is over?

Yes, you will have access to workouts that are sent through email.

How much is the cost of the program?

Each program is currently $47/month for 3 months.

If I don’t like it, can I get a refund?

Absolutely. I never want you to end up with something that you don’t like. I might ask you why so I can use that feedback to improve, but you can get 100% of your money back within the first 30 days of the program.

 

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