Blog Posts

  • 041825

    Front Squat 3×3 @67KG 4R5 L sit Pull Up (Tucked)6-8 1 Leg Back Extension Per Leg20 Back Extensions 4R50m Zercher march @60KG50m sled push @100KG50m single arm farmer carry (each side) @20KG

  • 041725

    Warm Up 10min Run 5x6mins Run @ 4:43, 4:46, 4:49/km90s rest Only did 3 rounds

  • 041625

    Chest and Back Hypertrophy Day

  • 041525

    100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

  • 041325

    Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100 Push Press 3-2-1-3-2-1 @55-60-62-60-62-65 Partner WOD w Dee-Lyn6k Row (Total)Every 3 Mins buy in:-10 Burpee Over Bar + 3 Clean & Jerk @40KG Total time: 47:26

  • 041225

    Warm up1k Ski1k Row 3-2-1-3-2-1 ofBench Press 60,64,68,64,68,71Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f) 4 rounds for NFT12 single arm db shoulder press (each arm)12 db reverse flys 4 rounds for NFT12-15 ring dips12single arm trx rows (each arm) … Continue reading →

  • 041025

    75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

  • 040925

    Front Squat 3×3 @65KG 4R of:10 Hamstring Curl10 DB ATG Split Squat 12.5,10,107.5KG 4R of:15m sled push 170KG30m Zercher Walk 48KG15m sled pull 170KG2 minutes rest between each round

  • 040825

    10min warm up then:-5R6mins Intervals @4:55/KM90s Walk

  • 040625

    60M Run (-ve split every 10mins) 6:59/km6:24/km6:03/km5:44/km5:35/km5:11/km PM:Some sled Pulling and sled drag

  • 040525

    1k Run – Every 250m 15 Push Ups 3-2-1-3-2-1 ofBench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into itWeighted Pull Ups6,10,16,10,16,20.5 5R:90s of:14 cal bike + Max Thrusters @30kg @5,7,7,7,790s rest 4x15s Front Rach Hold @90,100,110,120KG PM:3.5km Run + 1.5km Walk

  • 040425

    Deadlift 6×3 @85kg (hamstring feels weird) 3 ROUNDS NFT 8 hip thrust @75KG5 box step up (3s negative down) – each leg @15kg DBs8 slow tempo calf raises @25KG 4 ROUNDS FOR NFT 12 db pec fly @12.5KG DBs8 DB … Continue reading →

  • 040325

    100 Cal Ski Warm Up 18 minute EMOM Minute 1 – 15 db push press @12.5KG DBsMinute 2 – 12 deadlift 50KG @50KG 5R:500m ski erg – 85-90% effort30s max effort burpee pull ups90s rest after each round 1.7K Walk … Continue reading →

  • 040225

    Indoor Bike 1 Hour 40 Mins 107 BPM

  • 040125

    1.6Km Warm Up Run then Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f) 4 rounds for NFT 20 DB RDL @17.5KG DBs18 weighted back extensions @10KG plate16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs STRONG MAN CORE 4 … Continue reading →

  • 033125

    Run 10min Warm Up then2x6min @ 4:33 & 4:41 Suppose to do up to 5 rounds

  • 033025

    30 Min Assault Bike – Recovery 117 BPM

  • 032925

    Upper Body (Chest, Back, Shoulder) Hypertrophy

  • 032825

    Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

  • 032725

    45min Zone 2Distance 6.84 kmPace 6:34 /km130 BPM

  • 032625

    Run to gym Super setFront Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5 5R:30 Wall Balls (7KG)30 Cal RowTime: 24:37 Walk back to gym

  • 032425

    2 Hour Long Run @ Langkawi17.79KM | 6:45/KM Pace | 131 BPM |182SPM

  • 032125

    Upper Body Hotel Workout

  • 032025

    7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM

  • 031825

    Deadlift 5-3-1-5-3-1 Push Press 3-2-1-3-2-1 Forgot to log! Forgot weight! Assault Bike 100 cals for time 12m EMOM60s 45s max cal bike60s max power cleans @45KG60s rest PMZone 2 Indoor Bike – 107 BPM

  • 031725

    75Min Run – Zone 210.95KM | 6:51/km | 178SPM |129BPM PM90min Indoor bike – 100BPM

  • 031625

    AM:90min Easy Run – 11.10KM, 174SPM, 125BPM PM:60m EMOM10cal ski10 cal row10m sled push Increase weight every 10min50,75,100,125,150KG

  • 031525

    Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f) 4R (using 40kg sandbag)6 Ground to Shoulder12 Reverse Lunges (front loaded)24m Front Load Carry (did 3 rounds only) 100 Russian Twists (L1,R2,L3,R4)(20 push ups + 10 Pulls Ups every break) Broke once 1.6K Row cooldown

  • 031425

    4x8min Intervals2min Rest Average 4:56/KMOnly did 3 Rounds

  • 031225

    10KM run (supposed to do 90mins)7:09/km | 176SPM |125BPM 1:11:44

  • 031125

    Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107 Push Press 3-2-1-3-2-1 @50-55-60-55-60-65 20min AMRAP10m Sled Push @10KG15 Ass Bike Cals20 Alt DB Snatch 15KG6R +10m PM – 30min Zone 2 Recovery Run

  • 031025

    90Min indoor Bike Ride (60-70% HR) 107BPM Average

  • 030925

    Compromised Running3R of:25 Walking Lunges/Leg30 Squats400m~ Run

  • 030825

    Warm up5 rounds5 pull ups10 push-ups Superset 5-3-1-5-3-1Bench Press 60-63-67-62-65-70Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin) 4 ROUNDS FOR NFT12 DB pullovers @12.5KG12 DB pec flys @7.5KG12 DB reverse flys @5KG 1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)3min Rest … Continue reading →

  • 030725

    30min indoor run zone 2 30min indoor rowing high zone 2

  • 030625

    1.6km warm up run Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg 4R:20s weighted front rack march25m sled pull @100kg 100 back extensions 1.6km cool down run

  • 030525

    4x8min tempo run2min rest btw roundsAverage 5:07/KM

  • 030425

    2 rounds5/3/1 supersetBench press 58,62,65,60,63,67Weighted c2b pull up 2.5,5,10,5,7.5,12 4 rounds for NFT12 db shoulder press 8kg15 ring rows12 db lateral raises 5kg12 barbell upright rows 10kg 4x15s front rack weight hold @75,95,95,95kg

  • 030325

    60min 60-70% HR Run 175 SPM | 110BPM | 8:42/KM | 6.9KM

  • 030225

    Beep Test – did up to 6. then:- Partner WOD with Dee-Lyn Accumulate 5000m 1000m Ski, top of the minute 5 Box Jumps1000m Row, top of the minute 6 Burpees1000m Assault Bike, top of the minute 7 Wall alls1000m Ski, … Continue reading →

  • 010325

    Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105 3R for quality:8 Single leg contra lateral DL /leg @10kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @14,14,14,12,141min burpees box jump over 24” @11,11,11,9,890s rest

  • 022825

    70min 60-70% HR Run 40min 60-70% HR Indoor Bike

  • 022725

    100 cal ski warm up 18M EMOM60s 15 push ups (last 3R 12 push ups)60s 24kg KB sumo dl high pull 15r (last 3 r 12r) 5R of:2min 20cal row + 5 push press (30kg)1min rest

  • 022625

    Ran to gym Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5 4R:10 DB RDL (25KG DBs, 1st Round 20KG)15 Back Extension (1x 10KG plate)20 Reverse DB Lunges (12.5KG DBs) 3R:15 Toes To Bar30 Russian Twist – 5KG Med Ball

  • 022525

    Run Warm up 10minThen:2x8min 3Min Rest between rounds Speed just over 5min/KM

  • 022325

    Partner WOD Day WOD1Partner workout4R of250m run (together)20 burpees25 wall balls30 lunges (each leg)Time: 17:10 WOD25R each 150m Ski5R each 150m RowTime: 16:49

  • 022225

    4X4 Ski Erg – 2:13/500m

  • 022125

    Cossack Squat 2×5 @4,6KGZercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KGWeighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG 3R of:15 Suitcase March/hand @24KG15 KB Kneeling Around the World @12KG

  • 022025

    5k Zone 2 Run |31:05 | 6:12/km | 177SPM |130BPM

  • 021925

    Back Squat 3×3 – 80(2), 70,70 Bench Press 6×3 – 62kgBent over DB Row 6×10 – 24kg Landmine Push Press – 2 handed – 3×10@30kg Kneeling landmine Press 3×8 @ 10kgMarching suitcase carry 3×20 @ 16kg LXJ raises 5kg – … Continue reading →