Learning a proper handstand isn't just about brute strength. In this station we'll break down key areas like technique, drills, and warm-up to ensure you're building a safe and balanced foundation for mastering this skill.

Improve the understanding and implementation of:

• The Power Monkey method for Handstand Development
• The Handstand Triumvirate: creating a well-rounded approach to learning handstands
• Proper warm-ups for preparing to practice handstands
• The ideal set up and positions for a proper handstand
• Handstand foundational concepts

You'll spend time breaking down strength and swing-based movements to understand the proper building blocks to advanced skills.

Improve understanding and implementation of:

• False and Neutral Grips
• Support Strength
• Pulling Strength
• Dip Strength
• Dynamic Shapes & Higher Level Skills

We don’t think in terms of competition standards (rep or no rep) but rather in terms of teaching quality movement that encourages individual progression, efficiency, and potential. This mindset lends itself to longevity, shoulder health, and a long life of pull-ups!

Improve your understanding and implementation of:

• Grips
• Hang Variations
• Pulling Progressions
• Shapes, Core & Mobility
• Dynamic Movements & Higher Level Skills

Simply put, the goal is to make sure your squat clean is flexible, comfortable, and strong. Evolving from years of practical application and shared professional discussion, you'll learn:

• Key training principles
• Movement strategies
• Drill work, front rack
• T-Spine positioning
• Progressions to strengthen your movement and coaching journey

You'll be taken through a step-by-step discussion and application for mobility requirements, positional awareness and corresponding drill work. You'll develop an understanding of how the snatch can best be performed to maximize both efficient movement and quality athletic performance.

Develop competency in:

• Mobility Considerations
• The Set-Up Position
• The Pull
• Overhead Positions
• Practical Applications

You'll receive explanations, demonstrations, and practical applications for how to progress with jerk for maximum potential.

This includes creating quality positions within the clean, jerk, and all transitional and dynamic movements.

You'll be immersed in methodology that has been crafted over dozens of years of expert experience.

Kettlebell training focuses on technique, timing, relaxation and coordination. By the end of the station, you'll become more efficient, effective and purposeful in your movements.

Improve your understanding and implementation of:

• Russian Swing
• American Swing
• Clean: Single & Double
• Press & Push Press: Double
• Thruster
• Jerk
• Long Cycle: Clean & Jerk
• Snatch
• Double

The RX Method is a teaching process that provides a foundational structure for jump rope training that both enhances your jumping skills and allows you to become a better teacher of jump rope.

You'll improve your understanding and implementation of:

• The RX Method for jumping
• A personal philosophy and application for training jump rope
• Rope Sizing
• Bounding & Posture
• Rotational Mechanics
• Tempo & Timing

Focus on maximizing your training to achieve specific goals and combat any plateauing the body may develop.

You'll be exposed to diverse training principles and applications related to:

• Aerobic Threshold
• Lactic Threshold
• VO2 Max
• Speed Endurance
• Strength Endurance

You will be guided to apply protocols and focused drill work by  moving through theory, application, and methods  to become a more conscious and efficient rower.

This station moves into the theory, application, and methods of becoming a more conscious and efficient rower.

You'll be guided through:

• Thorough Rowing Overview
• Common Terminology
• Basic Motions
• General Rowing Drills
• Common Limitations
• Keys to Longevity