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PRACTICE – UB PULL / VERTICAL PUSHIntention: Building muscle in the shoulders and upper back, and some feisty work in the B series, remember to use good technique and nasal…

PARTNER WORKOUTIntention: Hyrox/DEKA team workoutPrep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec…

Strength Program – 7 Week OverviewBuild strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload. This block is about:…

PRACTICE – SQUATIntention: Increasing squat depth, Building hip, leg and core strength. Practice days are for learning and practising good technique.Prep: Bike or Rower 2 min, 90/90 hip rotations into…

OLYMPIC LIFTING – SNATCHIntention: shoulder mobility for the snatch position, building leg strength in the OH squatPrep: 20 cal on bike, trigger ball in lat, pec, trap, scap and sub…

COMPETITION – HINGEIntention: Developing speed and power in the hip extension with tempo in the deadlift. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density,…