Category: Member Resources

OLYMPIC LIFTING – BB CLEAN & JERKIntention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.Prep: Rower 10 cal (damper 10), rower…

PRACTICE – SQUATIntention: Absolute strength phase – practicing heavy lifting so your body is ready for maximum lift attempts at the lifting party or in life.Prep: Brace and pelvic floor…

PRACTICE – HINGEIntention: practicing heavy lifting so your body is ready for max attempts.Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded glute activation. Use three point stick warm up…

PRACTICE – UB HORIZONTAL PRESS Intention: Absolute strength phase – practicing heavy lifting so your body is ready for max attempts.Prep: Release work for shoulders and chest and hamstrings, activation…

COMPETITION – UNILATERALIntention: Unilateral exercises improve strength balance, enhance core stability, reduce injury risk, and translate to better functional and athletic performance.Prep: Front rack stick stretch, ankle and hip mobility.…

PARTNER WORKOUT – DEKA / HYROX FOCUSIntention: Mind and body ready for SWC ROX event and Deka eventsPrep: Cardio 1 min each machine, 90/90 hips, long lunge worlds greatest, caterpillar,…