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Online Workout Program 25/05/2020

MONDAY AMRAP 40 In Pairs 100 – 80 – 60 – 40 – 20 DB Squat Cleans HR Press Ups DB Push Press Down Ups TUESDAY AMRAP 20 Increasing Ladder 2, 4, 6, 8, 10……. DB Devils Press DB Reverse Lunge Mountain Climbers (each leg) V-Up WEDNESDAY For Time: 6 Rounds 12 Thrusters (Half the… Read more »

Online Workout Program 18/05/2020

Monday EMOM 10 Even Minute Right Arm 5 DB Strict Press 5 DB Push Press 5 DB Push Jerk Odd Minute Left Arm 5 DB Strict Press 5 DB Push Press 5 DB Push Jerk AMRAP 12 50 Double Unders 24 Single Arm DB Hang Clean (Alternate every 6 reps) 12 Single Arm DB STOH… Read more »

Online Workout Program 11/05/2020

Monday “Captain Tom” For Time: 10 Rounds 30 Lunges 4 Devil Presses 19 Air Squats 20 Double-Unders Directly into: 100 Burpees The rep scheme signifies: – 10 rounds for the number of laps he did each day – 30-4-19-20 reps for his date of birth on April 30, 1920 – 100 Burpees for his age… Read more »

Online Workout Program 04/05/2020

Monday A. Strength 4 Rounds: 12 DB Upright Row Rest 30seconds 12 Lat Raise Rest 1minute B. Conditioning 5 Rounds: In a 4 minute window complete: 12 Deadlifts 12 Burpees 9 Hang Power Clean 9 Burpees 6 STOH 6 Burpees Conditioning Notes: If you have a barbell, use for the Deadlift, Hang Power Clean and… Read more »

Online Workout Program 27/04/2020

Monday A. Strength 4 Rounds: 6 DB Strict Shoulder Press 6 DB Push Press 6 DB Push Jerk Rest 90seconds B. Conditioning 6 Rounds In a 3 minute window complete: 12 Hang Power Cluster 12 Burpees Over Object 36 Double Unders Strength Notes: If you have one dumbbell/kb, it’s 6 reps on each arm. Two… Read more »

Online Workout Program 20/04/2020

Monday A. Strength 4 Rounds: 12 DB Upright Row Rest 30seconds 12 Lat Raise Rest 1minute B. Conditioning For Time: 5-4-3-2-1 Reps of complex After each set 50 Double Unders (5sets in total) 1 Rep = 1 DB Muscle Clean 1 DB Power Clean 1 DB Squat Clean 1 DB Strict Press 1 DB Push… Read more »

Online Workout Program 13/04/2020

  Monday A. Strength 4 Rounds 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…. 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 »

Online 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 »