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.…
Category: Member Resources
SATURDAY 16th MAY - THE WEEKEND WORKOUT
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,…
STRENGTH PROGRAM 13th Apr - 14th Jun (WEEK 4 of 9)
Strength Program – 9 Week OverviewOver the next 9 weeks, we’re taking you through a structured strength journey designed to help you feel stronger, more confident, and more capable under…
MONDAY 4th MAY - STRONG & FIT
PRACTICE – UNILATERALIntention: Unilateral exercises improve strength balance, enhance core stability, reduce injury risk, and translate to better functional and athletic performance.Prep: Mobility for shoulders, hips, knees and ankles, Activation…
TUESDAY 5th MAY - OLYMPIC LIFTING
OLYMPIC LIFTING – BB CLEAN & JERKIntention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.Prep: Bike/Rower 12 cal (damper 10), trigger…
TUESDAY 5th MAY - STRONG & FIT
PRACTICE – UB PULL / UB VERTICAL PUSHIntention: A focus on a strong upper body push. Stay strict with the tempo on A1. B series, focus switched to lower body…