Author: Thea Dupay

PRACTICE – HINGEIntention: Strength endurance in the A Series for posterior chain.Prep: See whiteboardA) AMRAP 20**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2…

PARTNER WORKOUT Intention: Hyrox/DEKA workoutPrep: see whiteboardTeams of 3 – 45sec work/15sec rest Teams rotate through the 3 exercises for 4 rounds before moving to next station. 90sec rest between.** 40…

Welcome to our next 8-week training block!This phase is all about building lean muscle while getting stronger.You’ll focus on lifting heavier in your main compound movements while using accessory exercises…

MENTAL TOUGHNESS – UB HORIZONTAL PUSHIntention: Upper body strength for posture, joint health, athletic performance, and everyday function.Prep: See white board3 SetsA1) BB / DB 1 & 1/4 Bench press…

OLYMPIC LIFTING – BB SNATCHIntention: to re-engage the body with the movement patterns required that assist in performing quality snatches + Oly prehabPrep: SMR neck and upper back, activate core,…

PRACTICE – UNILATERALIntention: Unilateral work to improve L&R discrepancies and greater balance and stability.Prep: See white board3 setsA1) Cossack squat x 6-8ea Rest 60sA2) Copenhagen holds x 30s ea Rest 60sB) 3…