Author: Thea Dupay

PRACTICE UNILATERALIntention: Single leg strength paired with a heavy floor press. Keep strict on the A1 tempo! Time to get festive with the B series as we work on KB…

PARTNER WORKOUT – 12 DAYS OF XMAS**come dressed up in xmas cheerIntention: solid full body workout and fun with partnerPrep: Hang, quad release, forearm release, worlds greatest, shoulder CARs, SL…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling…

PRACTICE – UB PULLIntention: Big upper back focus in A series. Explosive movements paired with cardio for B series, keep consistent pace – zone 3-4.Prep: T spine, scapular & hip…

COMPETITION – SQUATIntention: Lower body power and corePrep: Pelvic floor awareness in supine, SL glute activation, VM activation, squats into small squat jumpsPlate Game: This does not have to be…

PRACTICE – UB HORIZONTAL PUSH / VERTICAL PUSHIntention: A series – breaking down the thruster movement in A1 & 2. Be strict with tempo before completing 8 x power thrusters.…