Category: Member Resources

OLYMPIC LIFTING – BB SNATCHIntention: getting comfortable with the bar overhead, and upper back strength in the pull under.Prep: Lat, trap, pec, scap, sub scap release. Quad, adductor, glute med…

COMPETITION – UB PULLIntention: This weeks focus is hip extension & confidence under the bar. Working on upper back strength in the pulling movement.Prep: Hang, cat /cow, shoulder CARs, 90/90…

PRACTICE – SQUATIntention: This weeks focus is hip extension & confidence under the bar.Prep: Release hips, quads, calves, activate glutes, shoulders, abs.4 setsA1) BB Zombie squat or Zercher squat x…

PARTNER WORKOUTIntention: Hyrox/DEKA simulation exercise stations. Teams of 3.Prep: ankle prep, calf release, quad release, hang, shoulder CARs, hamstring curls, plank crunch, SL glute activation. adductor pulls.Teams of 34 rounds…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume aour intention for this cycle is to grow stronger through volume, patience and precision.…

PRACTICE – UB HORIZONTAL & VERTICAL PRESSIntention: This weeks focus is connecting glutes to the core. Stacking the rib cage over the pelvis. Tuck the tailbone and pull the bottom…