Blog Posts

  • 082025

    50 min Run, -ve split every 10mins6:50, 6:25, 5:56, 5:36, 5:02/km 138BPM | 5:54/km | 180SPM | 8.47KM

  • 081925

    AM:Zercher Squat – Find heavy 3 rep – 65KGZercher Squat 3×3 @60KG Romanian Deadlift 3×4 @80KG 3r of:20 Banded good morning10 DB Push Press @20KG DBs PM:30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

  • 081825

    Indoor Bike 60mins |114BPM avg

  • 081625

    Bench Press 3×8 @45KGChin Up Grip Lat Pull Down 3×12 @110lbsSeated Press Machine 3×12 @5KG/sideSeal Row 3×8 @45KGShoulder Strength + Mobility using Clubbell

  • 081325

    2min Max Pull Ups – 25 100m Walking Lunges @20KG – 4:03 5min Burpee Plate Hop – 73

  • 081125

    30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

  • 081025

    AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser 12k Ski (60min time cap) A. 250m skiB. 8 Russian Swings @24kgC. 8 Push Press @10KG … Continue reading →

  • 080925

    Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed

  • 080825

    20m Sled Push @100, 115, 125, 135KG 20m Sled Pull @100, 115, 125KG 16M EMOM60s Row – 13c60s Wall Ball – 1560s Box Jumps – 1560s Rest

  • 080725

    AM35min Run | 6:54/km | 125bpm | 174spm | 5.07km Got into zone 3 a little too often PM:30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM 30min Indoor bike | 117BPM

  • 080625

    45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM

  • 080525

    Clean + Hang Clean + Push press + Jerk. Worked up to 60kg Sled Pull 95kg – for about 10minsBox Squat 3×3 @80kgPress 3×3 @40,44,44KG

  • 080325

    Half Marathon 21KM NPE Run2:44:43 | 173SPM | 7:47/KM | 129 BPM Stayed zone 2 for just over 2 hours then went for it.

  • 080125

    Romanian DL 3×3 @70KGPress 3×3 @40KGShoulder Exernal Rotation Exercises

  • 073125

    Box Squat 3×3 @70KGSled Push and Pull work up to 145KGBench 3×3 @60KGShoulder ExercisesDeadhang 90sKB Farmers Hold 32KGs 90s

  • 072925

    30min Run (Indoor)3.78KM | 7:57 | 111BPM

  • 072725

    Redline 2025 Singles Intermediate500m Run35c Ski20 Deadball Burpee 18KG / 200CM35c Bike180m Farmers Carry 24kg40 Shuttle Run (20m x 40)100 Russian Twist @7KGSandbag Lunges (20 Squats + 20m Lunge) x1 @20kg35c Row80 Squat Thrusts210m Mule (70m @15kg + 130m @20kg)60m … Continue reading →

  • 072625

    Redline 2025 Mixed Doubles with Dee-Lyn “The D’s”500m Run40c Ski25r Deadball Burpee 12KG / 175CM40c Bike240m Farmers Carry 16kg40 Shuttle Run (20m x 40)100 Russian Twist @7KGSandbag Lunges (20 Squats + 20m Lunge) x2 @15kg40c Row100 Squat Thrusts210m Mule (70m … Continue reading →

  • 072525

    5-10min jog 2 Rounds of:10 Russian Twist10 Squat Thrust10m Farmers Carry5 Deadball Throw Final Taper before Redline

  • 072325

    3R of:15 Squat Thrust10m Sled Push @70KG15 Russian Twist @7kg 11:14

  • 072225

    30 Min Run | 117 BPM | 7:22/KM | 4.08KM

  • 072125

    30% Simulation Redline @ 70% Inensity 12:27

  • 072025

    AM:5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM PM:50Min EMOM:60s Ski 12-10c60s Row 12-10c60s Squat Thrusts 2560s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115) 143BPM Avg HR

  • 071925

    Bench Press work to heavy single – 72.5KG 5×5 Pull Ups 4R of:8 DB Press @15KG *last round 68 Bent Over DB Row @22.5KG8 Plate Shrugs @25KG

  • 071825

    Power Clean & Jerk work u to heavy single – 73KG Hang Snatch work up to heavy single – 43KG Box Squat 3×3 @70KG

  • 071725

    Zercher Reverse Lunges 3×6 @50kgBench Press 3×3 @60kgShoulder Strength using MacebellChina Rows 3×8 @40kg

  • 071625

    5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

  • 071525

    Box Squat 3×5 @80KGRomanian Deadlift 3×10 @ 70KG WOD 25 Cal Ski 2R:50 Squat Thrusts70m Mule40m Sled Push + Sled Pull (Alt 10m’s) Buyout:25 Cal Ski Finisher:100 Squat Thrusts100 Russian Twists*Evertime Break, 3 Pull Ups. 6 Breaks total.

  • 071425

    60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

  • 071325

    Redline Simulation Mens Doubles With Jason – 31mins +

  • 071225

    Bench Press 3×5@60KG*Superset 5 Pull Ups Press 5×3 @40KG Barbell rows 5×10@40KG

  • 071125

    60m EMOM60s Ski 11cals for 15mins, then 10cals for 15mins60s Row 11cals for 15mins, then 10cals for 15mins60s 10m Sled Push 55,75,95 (increase every 10mins) Only managed 30mins. 11 cals is insane. Went too hard.

  • 071025

    AM30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM PMBox Squat 5×3 @70KG Romainan Deadlift 3×3 @80KG Mess around with 4KG Clubbell

  • 070825

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press) 4R of:10KB Swing @32KG15 Belted Squats (Machine) @50KG 80m Reverse Sled Drag @125KG Core Work10 GHD Sit Ups (Practice)20 TTB50 Back Extensions

  • 070725

    30min Zone 1 & 2 Run6:29/km | 170SPM | 129BPM 4.63KM

  • 070625

    Redline Mix Doubles Simulation w Dee-Lyn32:31 | 149BPM

  • 070525

    Redline Singles Intermediate Simulation @ Savage Gears 31:46 (Missed 70m of Mule Carry) | 149BPM

  • 070325

    3 rounds NFT 8 hip thruster @100KG8 staggered leg trap bar deadlift/leg @60kg8 slow tempo calf raises @40kg 5R of:30 Cal Ski30 Wall Balls60s restTime: 26:06

  • 070225

    2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

  • 070125

    3×5 Bench Press @60KG3×5 Press @40KG Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

  • 062925

    85min Zone 1-2 Assault Bike

  • 062825

    3 RoundsMax effort weighted dips @10R @15KG WeightedMax effort weighted chin ups @2R @15KG Weighted 3 rounds15 Push Ups15 DB lateral raises @5KG15 Reverse Bb Row 4x 20M Sled Pull @70,90,110,125KG80M Sled Pull (Using Arms only) @60kg WOD:27 Burpee Over … Continue reading →

  • 062725

    AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 062625

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press) 4 rounds for NFT:10 DB RDL @22KG DBs10 split db split squats (5 each side) @16KG DBs20 back extensions @20KG BB 5R of:5 Power Cleans @40KG5 Front … Continue reading →

  • 062525

    8x4min Tempo Run1Min Rest Btw Runs4:39, 4:40, 4:42, 4:47/KM Only did 4 rounds. Need to run slower.

  • 062325

    Run – 70min Negative Splits every 10mins Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM 6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM Reached threshold pace at 5:30~ too early!

  • 062225

    EMOM for 20mins (45s ON, 15s OFF)A Med Ball Pass + BurpeeB skiC farmers carryD bikeE squat thrusts 3 Min Break EMOM for 20mins (45s ON, 15s OFF)A MuleB rowC shuttle runsD russian twistE squat thrusts 60s rest Death By … Continue reading →

  • 062125

    4 rounds:Max rep dips at 25% body weight 12,10,10,12Max rep chin ups at 25% body weight 3,3,3,3 4 rounds NFT12 db pec fly @12.5KG8 single arm db row @28KG12 db lateral raises @7.5kg8 heavy db shrug @32KG 4x15s Rack Hold … Continue reading →

  • 062025

    50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM

  • 061925

    3×8 Hip Thrust @75KG3×8 1 leg trap bar dl @50kg3×8 Slow tempo calve raises @40KG 5x 90s On: 90s Off18 Cal Row + Max TTB – 5-7 Reps Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55