Coaches Corner

We are super excited to be working with you all through 2019. We are heading towards the end of our 12 Month programming cycle (End of March). Our  NEW  2019/2020 strength/ conditioning  and gymnastic cycles, will be  released to you...

Welcome to December programming. A quick recap of November, early on we had a retest of 16.1, a long AMRAP consisting of high volume OH lunges, burpees and pull ups. This is a great test of aerobic capacity due to the length of...

MONDAY: Base : Deadlift focus ( Pause Deadlifts) Overtime: Calories Row Focus TUESDAY Base : High Volume Backn Squat WEDNESDAY  Base : HSPU focus THURSDAY  Base : Deadlift % Cycle Overtime : Gymnastic Midline, Ring & Shoulder focus FRIDAY  Base:...

New Month new cycle: OUR STRENGTH/ METCON FOCUS: 🏻‍♂️Barbell Cycling! 🏻‍♂️Deadlift! Majority of our barbell cycling strength components will be from the hang position. This is to avoid overloading the pull off the ground. ——————————————————— OUR GYMNASTICS FOCUS: 🤸‍♀️ Ring...

SEPTEMBER: September begins with the retest of our push and pull major cycle and continuation of our accessory gymnastics focus the handstand push up. With the end of the push and pull sees the re-introduction of a deadlift cycle. Again we...

MONDAY Pull up Focus DB clean & jerk - Row - TTB OVERTIME: Back Squat TUESDAY Weightlifting Complex EMOM Thrusters- HRPU- Double Unders OVERTIME: Aerobic Intervals ( Nasal recovery ) WEDNESDAY Midline Toes to Bar focus High Volume chipper: Running-...

MONDAY Snatch Complex Ropeclimb & Running OT: Bike & Row \nNasal breath recovery TUESDAY HSPU & Press focus Pistols, C2B,Hpower cleans, Box jumps OT : Back squat WEDNESDAY Bench press Focus Dumbell burpee box step overs..... OT Competitive long Monostructual...

MONDAY Handstand Push Up Focus Bike\ Deadlift\ Toes to Bar OT: Weightlifting Maintenance TUESDAY Bench Ring Muscle Up \ OH Squat OT: Aerobic Capacity Intervals ( Nasal Breathing Recovery Focus) WEDNESDAY Front Squat Focus Burpees\ Rope climb Chipper High-volume OT:...

AUGUST : https://youtu.be/kSRfLttXrPw GENERAL BASE WORK :   Main Focus : Pushing & Pulling Second Focus : Front Squat Gymnastics Focus : HSPU Looking at our strength maintenance sessions there is an emphasis on pulling from the ground, to compliment...