Team Origin
The Dirty Gym
General FitnessAre you ready to look and feel more athletic?
Want to learn?
JOIN TEAM ORIGIN
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 | LowerBody WU
Air Squat 3x10 Lunge W/ Twist 3x10 SLOWWW Chest Supported Row 3x12 Hollow Hold 3x30 Sec
B
Hang Clean
6 x 3
C
DG | Low Bar Back Squat
3, 3, 3, 3, 4, 4 @ 85, 85, 85, 85, 80, 80 %
D
Narrow Stance Squat
3 x 12
E
DB Lunge
3 x 20
F
Tuck Sit
6 x 0:30
A
Heroic Warm-up
2 x 10
B
90/90 Leaning Rotations
3 x 10
C
90/90 Hip Switches
3 x 10
D
Hip IR PullOver
3 x 10
E
Press Ups (Mobility)
3 x 10
F
Figure 4 Forward Fold
3 x 1:00
G
Crab Lift
3 x 10
H
Shoulder CARS + Thoracic Rotation
3 x 10
I
Assault Bike
8 x 0:30
Prep
A
POP | Shoulder Warm-up
Shoulder Y&T 3x20 Pushups 3x10 Scap Push-up 3x10 Squat 3x10 Hanging Leg Raise 3x10
B
DG |The Bench Press
3, 3, 5, 5, 5, 5 @ 85, 85, 80, 80, 80, 80 %
C
DG | Close Grip Bench Press
3 x 8
D
BB Push Jerk
6 x 3
Circuit
E
AMRAP 7 Mins: 3 HSPU 6 Push-ups 9 Burpees
F
Hammer Curl
5 x 10
A
Heroic Warm-up
B
Cossack Squat + Thoracic Rotation
2 x 10
C
Ankle Rocks
3 x 10
D
Childs Pose Walk Around
3 x 10
E
Prone I, Y, T & Lift Off
F
Bretzel
3 x 10
G
Banded Anterior hip mobilization
3 x 0:30
H
Thoracic CARS
3 x 10
I
Straddle Leg Lift Off
3 x 10
J
Rowing
1 x 10:00
Prep
A
POP | Posterior Warm-up
Single Leg Glute Bridges 3x10 Hip Extension 3x10 Squat + T-spine rotation 3x10 DB Row 3x10
B
Hang Power Snatch
6 x 3
C
DG | Conventional Deadlift
5 x 3 @ 80 %
D
DG | GoodMorning
4 x 10
E1
Bent Over DB Row
4 x 12
E2
DB Shrug
4 x 12
E3
DB Rear Delt Raise
4 x 12
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, multi-ply, and headed to her first strongman nationals!
Amber Hansen
Since 2016 Amber has worked up to the biggest raw and equipped platforms in powerlifting history and has also dabbled in Highland Games. With a background in figure skating, track & field, and roller derby, she's a one-woman show! Amber works for the U.S. Air Force at Wright State University, and on weekends you can find her slinging iron at EliteFTS.
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.
Join your community of training partners, increase your confidence in the gym, and revel in your new found athleticism.
Start My 7-Day Free Trial
Erin Belangia-Sanchez
Team Athlete
Verified Athlete"Origin has been more than I could have asked for! Not only has my lifting strength notably improved, so has my own body image. I’ve even started bringing my daughter and the results in confidence alone are impressive!"
When you join a team you’re getting more than programming, you’re joining an online community.
Team Origin
Team Origin
Team Origin
