Club Origin | 4 Week
The Dirty Gym
General FitnessAre you ready to look and feel more athletic?
Want to learn?
Our goal is to make you confident and capable under the barbell. You'll get highly acquainted with the squat, bench, and deadlift. Use our nationally recognized powerlifting staff to perfect your movements. We love doing video reviews!
Gain confidence in your body through the use of unilateral movements and accessory work.
Increase your engine with our carefully crafted conditioning, and recover with mobility training!
It's all included...are you ready to get started?
Prep
A
POP | Upper body Warm-up
Inch Worm 3x10 Push-ups 3x10 Shoulder CARS 3x10/Side Assault Bike 1 Min x 3
B
Bench Press
1, 2, 2, 3, 3, 3 @ 90, 85, 85, 75, 75, 75 %
C
Close Grip Spoto Press
4 x 8
D
Dip
4 x 8
E1
Push-Up
3 x MAX
E2
Skull Crushers
3 x 1:00
F
Banded Tricep Pushdown
5 x 20
Prep
A
POP | LowerBody WU
Air Squat 3x10 Side Lunge 3x10 SLOWWW Lat Pulldown 3x12 Hollow Hold 3x30 Sec
B
Pause Back Squat
4 x 6 @ 65 %
C
Front Squat
10 x 3
D
Heel Elevated Goblet Squat
3 x 20
E
DG | Weighted Sit-up
6 x 6
F
DB Side Bend
5 x 10
A
Heroic Warm-up
3 x 10
B
Snatch Warm-Up
3 x 5
C
Muscle Snatch From Top of Knee
3 x 10
D
Power Snatch With Pause in Catch
3 x 5
Circuit
E
EMOTM for 9 Mins: Min 1: 10 Push-ups + 5 Burpees Min 2: 45 Sec Row Min 3: 3-5 Power Snatches
Prep
A
POP | Shoulder Warm-up
Shoulder Y&T 3x20 Pushups 3x10 Scap Pulldown on Lat Pulldown 3x10 Squat 3x10 Hanging Leg Raise 3x10
B
2 Sec Pause Bench Press
5 x 5 @ 65 %
C
DG | Incline Bench Press
20, 15, 12, 10, 8, 6
D
Strict HSPU
4 x 10
E
DB Upright Row
3 x 12
Circuit
F
3 Rounds: 60 Sec DB Thrusters 60 Sec Box Jumps
Prep
A
POP | Posterior Warm-up
Single Leg Glute Bridges 3x10 Hip Extension 3x10 Squat + T-spine rotation 3x10 DB Row 3x10
B
DG | High Bar Squat
4 x 4 @ 80 %
C
DG | GoodMorning
6 x 8
D
Snatch Grip Deadlift
3 x 10
E
Glute-Ham Raise
3 x 10
F
DG | Bent Barbell Row
3 x 20
Casey Strope
Head Coach of Team Origin, Casey brings her vast expertise in both strength training and conditioning. She has a BS in Materials Engineering, but over the past decade has qualified for CrossFit Regionals 5x, nationals in weightlifting with numerous Ohio State Championships under her belt, is nationally ranked in powerlifting; raw, single-ply, and multi-ply!
Marcus Mucheck
Having personally competed in and won National recognition in nearly every Strength Sport there is, Marcus brings a huge breadth of unique training methods as the Head Coach of The Dirty Gym. Marcus is currently an Elite Powerlifter, Record Holding Lightweight Strongman and is a Nationally Ranked Weightlifter.
ANDDDD if you love this 4 week block of training, think about joining our ongoing team program!
Get Club Origin | 4 Week
