Category: Member Resources

PRACTICE – HINGEIntention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RMPrep: quad release, shaky shaky, slow squats, squat jumps, 3 point contact hinge with dowel,…

Intention: Hyrox/DEKA simulation exercise stations.Prep: Run and jumping prep. Squat and OH prep for wall balls. Shoulder CARs, inchworms, deadbugs, SL glute/quad activation.3 x 10 min AMRAPs. Teams of 3…

Barbell Program – 6 Week OverviewThis phase lands right in the middle of our Lifting Party, prep focuses on developing Absolute Strength – lifting the heaviest load possible for a…

PRACTICE – HINGEIntention: Deload week before the lifting party, Hip and Leg powerPrep: trigger ball quads, calf and ankle mobility/stability, Glute and hamstring activation. Technique focus for the Deadlift. Making…

MENTAL TOUGHNESS – UNILATERALIntention: unilateral strength focusing on the lunge pattern, short interval conditioning and movement quality.Prep: hips, knees and core for unilateral work – world’s greatest stretch, lateral lunges,…

COMPETITION – UB PULLIntention: Big upper body A series with the Pendlay row. This exercise primarily builds power and strength in the back muscles, with benefits for the lats, rhomboids,…