Blog Posts

  • 090625

    60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

  • 090525

    Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg Row 12 Rounds x 500m *60s rest btw roundsAverage: 2:03.3/500m

  • 090425

    Press 3×3 @ 43kg Zercher Squat 3×3 @63KG Romanian Deadlift 3×3 @83KG 3R ofGood Morning 20Kg @ 20Push Press x 20Kg dbs @ 12, 11, 10

  • 090325

    30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

  • 090125

    Savage South Quay opening Bench Press 3×3 @63KG Wanted to do Romanian Deadlift – but body was tired. Concept 2 Bike – Cooldown 30min Bike

  • 083125

    AM: 90m Run (Stopped after 51mins)6.92KM | 7:29/km | 117BPM | 170SPM PM: Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun) A. 250m Ski B. 250m RowC. 10× Medball Situps @ 3/4kg D. 15× KTB swing @ 24kgE. … Continue reading →

  • 083025

    3x20m Sled Push 135,150 3x20m Sled Pull 90,100,110 16m EMOM60s Double Unders – 5560s Walking Lunges 25KG – 17 meters60s Burpee Broad Jump 17 meters60s Rest

  • 082825

    40 Min Run |125BPM | 7:34/km | 175SPM | 5.29KM

  • 082725

    Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG Row 11 Rounds x 500m *60s rest btw roundsAverage 2:03:4/500m

  • 082625

    Zercher Squat 3×3 @62KG Romanian Deadlift 3×3 @82KG Bench Press 3×3 @64KG 3R:20 Banded Good MorningAMRAP DB Push Press 20KG @11,10,10

  • 082525

    5KM Zone 2 Run | 7:11/km | 179SPM | 121BPM

  • 082425

    90min outdoor run. Cut short to 62mins. Abs cramping 8:23km | 7:37/km | 176spm | 116BPM

  • 082325

    4 x 15m sled push – worked up to 175kg4 x 15m sled pull – worked up to 115kg 16 min EMOM60s row @ 14c60s wall ball @ 1560s box step up @ 1560s rest

  • 082225

    50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

  • 082125

    Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m

  • 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