Author: Thea Dupay

PRACTICE – SQUATIntention: Focus on hip power with the KB clean.Prep: quad release, ankle circles, calf raises, hops, glute activation,Power:1. Banded Broad jumps x 3 (skinny yellow band at hip…

COMPETITION – UB PUSHIntention: A series – breaking down the wall ball movement in A1 & 2. Be strict with tempo before completing 10 x wall balls (hit SWC target…

OLYMPIC LIFTING – BB CLEANIntention: practice makes consistent in our technique for the BB Clean movement pattern. With a focus on a tall torso in the squat landing.Prep: Mobility pec,…

COMPETITION – HINGEIntention: breaking down the KB swing into simple movements to practice.Prep: Lat release, hang, shoulder cars, shoulder big 3, glute activation, plank/brace, lat activation,Deconstructed KB Swing 1) Hip chop…

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…