Blog Posts

  • 021326

    End Cycle Workout Day EMOM 61 High Box Jump E3M 12mins3 Broad Jump6 alt lateral Bounding Jumps10 Explosive Push Ups For Time:50cal Row75 wall ball50KB Swing20m Sled Push 100kg?60 Wall Ball20m Sled Pull 45 Wall Ball100m Farmer Carry 24kg kbs30 … Continue reading →

  • 021026

    30 Min Easy Biking | 118BPM

  • 021226

    Back Squat 3×3 @70kgBench Press 3×3 @60kgWeighted Pull Up 3×3 @10KGMachine Press 5×5 @20kg/sideBent over DB Row 3×[email protected] Curl 3×6Tibialis Curl 3x 8.5kg @20,18,12

  • 021126

    WOD at Morph KLGCC 8min x 5 zones Zone 1250m Ski15 Ball Slam @10kg Zone 2250m Row15 KBs Deadlift @24kg Zone 3600m Bike50m Sled Push Zone 410m x 10 Shuttle Run25 Wall Ball15 Lunges @20kg Zone 5250m Run15 Burpee Box … Continue reading →

  • 020926

    15min Zone 2 RunWarm Up Drills10R of 40s On: 40s Off | (avg 4-4:35/km pace)5min Walk10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)

  • 020826

    AM – Run Club 5k Pacing Pace 8 Group PM – 10KM Easy Run58:07 | 177SPM | 137BPM | 5:48/km

  • 020626

    E6MOM 4R:60s Bear Crawl60s Sled Push 100kg60s Sled Pull 100kg then:-10 Tempo Goblet Squat 16kg8 DB Bent over Row 17.5kg8 KB Forward Lunge 17.5kg Accumulate 110cals on airbikeTop of every 2mins4 Burpee Broad Jump8 Wall Ball 6kg

  • 020526

    70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM

  • 020426

    5R Of:3 Front Squat 85% (52kg)12 Cyclist Squat 30KG 3R:Max Pull Ups 8,7,6Max Banded Pull Up (Red band) 8,7,5 3R20 20KG Bench PressMax Push Ups 12,10,10

  • 020226

    EMOM6M1 High Box Jump E3M 12Min3 Broad Jump (Reset every rep)8 Pylo Push Ups For Time (24Min Cap)1000m Row100 Wall Ball 6kg80 DB Snatch 12.5kg60 Box Jump Overs40 Strict Pull Ups (with Band)20 Burpees *Ended on 12 Strict Pull Ups … Continue reading →

  • 020126

    Run Club Week 5/6 Paced by Eevan 4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM

  • 013126

    5R of:15m Sled Push 150kg15m Sled Pull 100Kg8 Goblet Squat 16kg10 Push Ups Every 5 Min 5 Rounds:3:30 Bike RPE310 Dumbbell Deadlift 2×12.5kg10 Dumbbell Push Press 2×12.5kg10 Inverted Row

  • 013026

    21-15-9 of:Deadlift @60kgAirBike Cals 5:28 AMRAP 8 of:10 Burpee Pull Ups15 Box Jump Overs20 Sandbag Lunges 25kg 3R+ 10 +1

  • 012926

    30min Run | 4.94km | 6:04/km | 183spm | 131bpm

  • 012826

    5R of:3 Front Squat @50KG10 Cyclist Squat @30kg 21-15-9 of:Inverted Row (Legs on Bench)17.5KG Bench press 21-15-9 of:Pendley Row 35KGHand Release Push Ups

  • 012626

    EMOM6M – 1 high box jump Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate E3MOM 4R:3 Broad Jump8 Explosive Push Ups 40Min AMRAP of:40c Ski20 KB Sumo DL High Pull @24KG15 Wall Ball 9kg10 … Continue reading →

  • 012526

    AM:Run Club Week 5/6 800m Run Pace 53min rest400m run Pace 52.5min rest400m run Pace 52.5min rest200m run Pace 3-3.22min rest Repeated 200m for 5-6x PM:70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km

  • 012426

    For time of:30 Cal Air Bike15 Thrusters 30KG20 Cal Air Bike10 Burpee Box Jump Overs 24″10 Cal Air Bike5 Thrusters 50KG Time: 8min 14s WOD2E3MOM 4R:15 Wall Ball 9kg12 Box Jump 24″5 Deadlift 80KG

  • 012326

    30 Min C2 Bike – 110BPM *coached clients*then:- 45 Min C2 Bike – 122BPM

  • 012226

    15min RunRunning Drills 8R of: 40s Run : 40s Jog 5Min Walk 8R of: 40s Run : 40s Jog 5 min cool down run

  • 012126

    4R of:6 Front Squat 75% 47KG8 cyclist squat 30kg DB 21-15-9 of (for quality)Strict Pull Up40kg Bench Press 15-12-9 (for quality) of:Bent over barbell row 40kgBench Dips

  • 012026

    60 min zone 2 run9.94km | 6:02/km | 175spm | 134bpm

  • 011826

    Group Run Pacer3R of: 10min Run @8/km2min Walk

  • 011726

    21-15-9 ofCal RowBurpee over RowerTime: 5:48 E3.5MOM 4R of:13 cal Bike10 Wall Ball 9kg10 Pylo Lunges 3R of:15 Mountain Climbers15 Russian Twist 24KG30s Hollow Hold60s Rest

  • 011626

    40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

  • 011426

    E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

  • 011326

    40 Min Zone 2 Run6.39KM | 171SPM | 137SPM | 6:16/km

  • 011226

    10 Min to find high box Jump of the day E3MOM for 3R3 Depth Jump 20inch”8 Pylo Push Up E6MOM for 8 Rounds (Alt between A and B) A. 12 KB Deadlift 32kg12 Burpee Pull Up12 Cal AirBike30 Wall Ball … Continue reading →

  • 011126

    Run Club Group Run – Zone 1 – 4.73km

  • 011026

    Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals) 21-15-9:Row CalsBurpee Over RowerKB Swing @16KG 6:48

  • 010826

    15 Min Easy Run Few Mins of Drills then 10R of 30s On: 30s Slow (3:45 – 4/km) 5 min Walk 10R of 30s On: 30s Slow (3:326-4:02/km) 3min Easy Run *Difficult. Not enough recovery

  • 010626

    4R of:6 Front Squat @ 47kg10 Single Leg hip thrust / leg on bench Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs EMOM 16M60s 10 Bench Press @30kg60s 6 Negative Pull Ups60s 10 Banded Push Up60s 10m seated Sled … Continue reading →

  • 010526

    25min Easy Run3R of:10 Push Ups30 Squats25min Easy Run

  • 010426

    10 min Find High Box Jump – got the black + blue + green box (in south quay) E3MOM 3R:3 Depth Jumps @12-18″8 Pylo Push Ups Chipper for time:60 cal row50 Box Jump overs40 Goblet Squat @16kg30 DB Push Press … Continue reading →

  • 010326

    Every 8 Mins For 4r Alt betweenA.25 Cal Ski25 Cal Row25 Cal Bike B.10 Wall Ball 6kg5 Burpee Pull Up10m Sled Push 75kg10m Sled Pull 75Kg 4R of:25s Side Plank – R15s Hollow Hold25s Side Plank – L

  • 010226

    15 Min Easy Run Few Mins of Drills then 9R of 30s On: 30s Slow (3:28 – 3:58/km) 5 min Walk 9R of 30s On: 30s Slow (3:35-3:51/km) 5min Easy Run

  • 010126

    Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

  • 123025

    4MOM 4Rounds of:7 Front Squat @75% @45KG10 Glute bridge @20kg plate 4×10 Forward Lunges @ 2DB Front Rack @15KG DBs 16m emom of16 Push Ups16 Bent over barbell row @30kg11 Arnold Press @10KG8 Banded Pull Ups

  • 122925

    60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

  • 122825

    4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m Farmers Carry @24kg KBs 37:30 | 146BPM

  • 022625

    45 min easy run Did 15 min indoor because it was raining then 30mins outdoors. Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

  • 122425

    E4MOM 4R:9 Front Squat @ 70% @42KG10 Glute Bridge @20KG 4 x 10 Bulgarian Split Squat @12KG KBs EMOM 4R of60s 16 Push Ups60s 12 Barbell Row @30KG60s 10 Arnold Press @10KG60s 8 Banded Pull Up

  • 122325

    35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

  • 122225

    Accumulate 300 Cal on the SkiEvery 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg 43:29

  • 122125

    2R of:500m Run20m Sled Push @200KG500m Run40m BBJ500m Run20m Sled Pull @150KG500m Run50m Sandbag Lunges @30kg500m Run50 Wall Balls @9kg

  • 122025

    20 Min Zone 2 Run Running Drills then:- 2R of7 x 30s On : 30s Off @ 4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/kmthen3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km *5min Walk Between 1st and 2nd Round 5min Cooldown Run

  • 121925

    Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals 15-12-9 of:Man Makers @ 15kgWall Walks Scaled down to15-9:Man Makers @ 15kgWall Walks – just 45 degrees18:50

  • 121725

    E4MOM12 Front Squat @40KG15 Glute Bridge Bulgarian Split Squat 4×8 @12KG KBs 5R:10 Bench Press @17.5KG DBs10 1 Arm Row @20KG Finisher30 Strict Pull UpEvery break 5 DB Press @12.5KG 8:02

  • 121525

    65min Zone 2 Run *Every 10mins, Accelerate for 30seconds 10.81KM | 139BPM | 172SPM | 6:01/km

  • 121425

    AM:Easy 25min Bike @84BPM PM:Chipper 60 cal row60 KB swing @ 24kg60m sled push @165kg60m farmers carry @32kg60 wall balls @9kg60m farmers carry @32kg60m sled pull @165kg60 kb swing @24kg60 cal row 42:13