Blog Posts

  • 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 →

  • 021825

    30Min Recovery Indoor Bike ride | 115BPM

  • 021725

    12K Easy Run | 1:32 | 176 SPM | 7:41/KM Pace | 126 BPM

  • 021625

    Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily 4×4 Ski Erg (3min Rest) @ 2:15.5/500M 45 Kneeling KB Drag @8-10KG

  • 021625

    Back Squat 3×12 @60KG Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m 50 Kneeling Around The World/Side @16KG KB

  • 021425

    Running 4×4 – Round 1 4:22/KMRound 2 :4:34/km3Mins Rest Btw RoundsDid 2 rounds only

  • 021325

    Power clean 3×3 @60kgFront Squat 3×3 @60kgBench Press 6×3 @60kgBent over DB Row 3×10 @22kg dbsLXJ Raises 3×10 @5kg plateSingle arm single leg DB deadlift 3×10 @10kgKB drags 3×5/side @4kg DBKneeling KB around the world 25/side @10kg

  • 021225

    7KM Run – Zone 1 & 2

  • 021125

    Leg Press 115×12, 110×12, 105×15Some accessory Rear delt + Front Delt work Landmine Squat to Press work up to heavy 10. 35KG 16M EMOM:1st Min – Cal Row 14,15,14,142nd Min – Wall Ball 10KG 10,11,10,113rd Min – 24″ Box Jumps … Continue reading →

  • 021425

    Indoor Bike Recovery -60mins 107BPM

  • 020925

    Reverse Zercher Lunges 12-8-6-4 @35,42,47,52KGWeighted Pull Ups 10-8-6-4 @ 5KG(7+1+1+1), 5KG, 6KG, 10KG 11R x 500m Ski *60s Rest @ 2:15/500m

  • 020825

    Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested TwiceAssisted Nordic Curl 3×12 Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10 Suitcase Carry 20KG 3x 30sShoulder Lateral Raise Accessory Work

  • 020725

    60Min Stationary Bike – 114BPM

  • 020625

    Back Squat 3×3 @ 60KGBack Squat 3×2 @70KGBack Squat 3×12 @40KG2 Handed Landmine Squat Press 3×10 @10,20,30KGKneeling Landmine Press 3×10Standing Core Rotation 3×10 @5kg

  • 020525

    50Min Run (-ve Split every 10mins)8.74KM | 144BPM | 5:44/KM

  • 020425

    Work to Heavy Power Clean Triples – 60KG, 65KG(2)Landmine Jerk 3×5 @20KGBench Press 6×3 @ 62.5KGAssisted Nordic Curl 3×12 @17.5Landmine Push Press 2×10 @10KGKneeling Landmine Press 2×5 @10KG

  • 020325

    45Min Run – 5.97KM | 7:45/km | 176 SPM |116BPM

  • 020225

    Sled Push 20M – Work up to 190KGSled Pull 20M – Work up to 125KG 16M EMOM:1st Min – Cal Rows – 13,13,12,142nd Min – Wall Ball @10KG – 10,11,10,103rd Min – Box Jumps – 18,20,19,254th Min – Rest Total: … Continue reading →

  • 013125

    Pendulum squatsLeg pressLandmine cleans + jerks Zercher Squat 12-8-6-4 @40,40,45,50kgFirst set broken into 6,3,3 Pull ups 10,8,6,4 all body weight 11r of 500m ski60s rest Average 2:21.2/500m

  • 013025

    45Min Amrap of:750M Run20 Box Step overs 24″ 20KG15 Strict Pull Ups20M Farmers Carry @32.5KG DBs 5R + 750M + 12

  • 012925

    Bench PressChinese RowsLandmine CleansLandmine JerksLandmine Press

  • 012825

    45Min Easy Run5.38KM | 8:20/KM | 168 SPM | 110BPM

  • 012725

    50m Sled Push 150KG1k Run50m Sled Pull 125KG500m Run 5R: 10 Cal Ski12 Push Ups20 Reverse Lunges @20kg

  • 012625

    30Min Zone 2 – 6:06/KM | 129BPM | 4.93KM |182SPM

  • 012525

    100 cal Row – 8:33150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23

  • 012425

    Hang Power Clean 3×3 @65KGBench Press 6×3 @62.5KG 3RMax Ring Rows – 20,15,15Max Push Ups – 25,22,20Max DB RDL @20KG DBs – 15,12,15

  • 012325

    10Min Warm Up Run 14Rounds:-1Min Fast Run1Min Slow Run Total Including Warm Up-6.6KM | 5:46/km | 171SPM | 147BPM

  • 012125

    82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM Wanted to do 90mins but foot was hurting

  • 012025

    Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs Chin Ups 10-8-6-4 @10,5+3-6-4 7K Row @ 33.38 |2:24.1/500m |19 s/m

  • 011825

    100m Burpee Broad Jump1.5km Run100 Wall Ball @10kg 32:06

  • 011625

    Zone 1 5k Run – 36:16 | 7:14/km | 121BPM

  • 011525

    Landmine Day!Landmine Coiled DeadliftLandmine Split Switch ScrewdriverLandmine CleansLandmine Split JerkLandmine Shoulder PressLandmine 2-handed Chest Press

  • 011325

    10 min warm up run Then: 13Rounds of:1Min faster run1Min slower run Avg 5:19/km (minus the warmup)4.89KM

  • 011225

    Landmine Hang Power Clean20mins work to heavy triple @ 35KG Bench Press 6×3 @61KG – Missed last rep 4Round of 2Min on, 1 Min Off*Last round 3min on 7 Deadlift @75KG14 Cal SkiMax Burpees (12,8,4,16) Landmine Ab Standing Rotation 3×8

  • 090125

    10mins – Hang Power Clean Triples – worked up to 60KG2×3 Snatch hang high pull @65KG Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBsPull Ups BW – 10-8-6-4 (broken up) 6x1000m Row Negative Split 1st Km … Continue reading →

  • 010825

    5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM Accessory WorkFew sets of chest and shoulders

  • 010725

    1HR45Min Run | Zone 1 Easy Run |13.23KM | 7:56/km | 115BPM | 175SPM

  • 010625

    2x40m Sled Push *500m run in between roundsRound 1: 20m – 100KG, 10m – 115KG, 10m – 125KGRound 2: 125KG unbroken 2x40m Sled Pull @125KG*500m run in between rounds Chipper1k Ski 50m Sled Push @ 150KG1k Row100m Burpee Broad Jump … Continue reading →