Blog

Online Workout Program 13/04/2020

  Monday A. Strength 4X12 DB Strict Press Rest 30seconds 4X12 Front Raise Rest 1minute B. Conditioning 15-12-9-6 Thrusters Single Arm DB Row (Right) 15-12-9-6 Thrusters Single Arm DB Row (Left) Conditioning Notes: If you have one dumbbell/kb, split the reps on the Thruster as stated. Two dumbbells/kb, use both for each Thruster. Barbell, use… Read more »

Online Workout Program 06/04/2020

  Monday A. Strength 4X12 Bent Over Row Rest 30seconds 4X12 Lat Raise Rest 1minute B. Conditioning AMRAP 20 30-20-10-20-30 HR Press Ups Push Press Hang Power Clean Sit Ups Conditioning Notes: If you have one dumbbell/kb, split the reps. Two dumbbells/kb, use both. Barbell, use that for Push Press and Hang Power Clean. Tuesday… Read more »

Home Workout Program 30/03/2020

Program Notes: This weeks program includes a bodyweight/dumbbell option AND an alternative workout option if you are lucky enough to have a barbell. We haven’t prescribed weights at all as access to load varies so much from person to person, so listen in on the livestream for the desired stimulus for the workout from the… Read more »

Affiliate Program 23/03/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 3 Sets of 4 Deadlift @ RPE9 Metcon EMOM 6 – 5 Strict Pull Ups Rest 4 minutes 10 Minute AMRAP: – 7 Pull Ups – 14 Hang Dumbbell Snatch (alternate) @ 1 x 22.5/15kg DB – 28 Double Unders Notes: Go hard go unbroken! TUESDAY Gymnastics 5… Read more »

Affiliate Program 16/03/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 4 Sets of 3 Deadlift @ RPE9 Metcon Every 7 Minutes x 3: – Run 600m – 20 Russian KB Swings@32/24kg – 20 Alt Goblet Lunge@32/24kg Remaining time ME Burpees Score = Burpees  Notes: Run should take no longer 4 minutes.   TUESDAY Gymnastics 5 Rounds – 30-40%… Read more »

Affiliate Program 09/03/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 5 sets of 2 Deadlift @ RPE 9 Metcon 5 Rounds each for Max Calories: Within a 60s window: – 10 Wall Ball @ 9/7kg Remaining time… – Max Calorie Bike (Rest 2 minutes between rounds) TUESDAY Gymnastics 10 Minute EMOM: – Complete 30-40% of Max Effort Kipping… Read more »

Affiliate Program 02/03/2020

MONDAY Weightlifting Within 15 Minutes: – establish a 1RM Deadlift Metcon 5 Rounds For Time (12 minute cap): – 10 Kettlebell Swings @ 32/24kg – 8 Pull Ups – 6 Pistols or Alt Goblet Lunge @ 32/24kg (6 each leg) TUESDAY Gymnastics Within 10 Minutes: – Establish a Max Effort Set of Handstand Pushups (kipping)… Read more »

Affiliate Program 24/02/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 3 Sets of 4 Front Squat @ RPE9 Metcon 6 Rounds each for Max Reps: Within a 2 minute window: – 20/14 Calories Bike Remaining time… – Max Rep Medicine Ball Cleans @ 9/6kg (2 Minutes rest between rounds) TUESDAY Gymnastics 3 Rounds for quality: – 1 Wall… Read more »

Affiliate Program 17/02/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 4 sets of 3 Front Squat @ RPE9 Metcon 11 Minute AMRAP: – 15 Deadlift @ 60/40kg – 15 Hand Release Press Ups TUESDAY Gymnastics 3 Rounds for quality: – 2 Wall Walks – 1 ‘Around the World’ on a Box – 1 Handstand Walk Attempt (spotting instruction… Read more »

Affiliate Program 10/02/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 5 sets of 2 Front Squat @ RPE9 Metcon 5 Rounds each for Max Reps: Within a 90s window: – 20/15 Calorie Bike Remaining time… Max rep Russian KB Swing@32/24kg (Straight Arms) (2 mins rest between rounds) TUESDAY Gymnastics 5 Rounds for quality: – 3 Wall Walks –… Read more »