Author: Thea Dupay

Practice Day – UB PullIntention: today we are practicingPrep: Hang. shoulder CARs, Lat activation, deadbugs, Glute activation, scap pull ups.3 roundsA1) Chin ups – max reps practice good technique, use…

Clean & JerkPrep: rounded Pec release, thoracic roll, 1 arm hang with push, leaning hang, banded wide arm row,1 min rowfoam roll T spine15 light KB swing scaps stay togetherHollow…

Practice Day – UnilateralIntention: Practice day to work on Strength in our stability. Unilateral strength training helps build balanced strength, prevent injuries, improve core and joint stability, and train for…

Practice Day – HingeIntention: Find your 7-8 RPE and stick with it for all sets. Coaches, explain A series warm up and write on board so they are clear. Give…

Competition Day – UB Horizontal PushIntention: Composure in the heavy Bench press, learning to hold tension throughout the lift.Prep: Trap release, Scap release, Pec release, Lat activation, trunk rotation, Squat…

Hyrox Style Partner/Team WorkoutIntention: Teamwork makes dreams work, Hyrox style team trainingPrep:Teams of 4 – 16pax – 33 minAMRAP 7Run 200m (timer)RowerFarmer carryRest90 restAMRAP 7Sled 80kg 2 lengths (timer)Ski ergWalking…