Resources

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Hybrid Strength Program

Weightlifting & Powerlifting

The 168 Hybrid Strength Program is a 4 week cycle designed to help you increase strength, speed and power by utilising the main barbell movements found in Weightlifting and Powerlifting.

Mobility Handbook

Overhead - Squat - Splits

This step-by-step guide will help you with any areas of basic mobility and movements you would like to work on. You can start at anytime, and fit it into your schedule when you can - a daily practice may see quicker results, or add it into your other workouts and weekly activities.

Core Strength Program

3 days a week program

The core is the center of our body and it functions to stabilise the trunk while the arms and legs move during functional movements.

Having a strong, stable core helps us to prevent injuries and allows us to perform at our best

Handstand Handbook

Mobility - Position - Strength

If you watch any gymnast perform a handstand, you will notice a perfect line from their toes down to their wrists. Their bodies are completely straight, as one unit. This is what we’re looking for. We will start by focusing on the correct body position on the floor before we head upside down!

Running Program

Beginner - Intermediate -Advanced

We’ve designed 3 specific running programs that cover everyone from beginners to experienced runners. These programs will take you from the couch to running in no time. Whilst these programs are designed to be used over 6 - 12 weeks, you are able to start at any week that your fitness and experience level allows.

Weightlifting Program

5 week - weekly heavy singles

This program is designed to help you improve technique and increase strength in the Snatch & Clean & Jerk. There is a high emphasis on Back Squats. Each week gives you the opportunity to hit a heavy single Snatch and Clean & Jerk.

Pull up
Program

Beginner - Intermediate -Advanced

Pull ups are a fundamental element of CrossFit. By mastering the strict pull up, you are able to set yourself a strong baseline to build on other gymnastics movements such as kipping pull-ups, chest to bar and muscle up movements.