Blog Posts

  • 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 →

  • 010525

    60min run – Under 70% HR – 8.51KM | 123BPM | 7:03/km

  • 010424

    4 Rounds:500m Run1k Ski80 Wall Balls 47:33*Partner WOD with Jason

  • 010324

    10 min warm up run 12 Rounds:1 Min Sprint1 Min Recovery 5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

  • 010125

    90mins Run (80mins easy + 10 mins speed up) 11.13KM | 170SPM | 113BPM

  • 123124

    3RM bench press – 62kg, 65(2) 2 min pull ups – 21 100m lunges (25kg) 5:11 5min bar facing burpee – 66 1.5km recovery runwe

  • 123024

    60min – recovery indoor bike – 106bpm – 401 cals

  • 122924

    3RM deadlift – 100kg. Conventional. No straps no belt. From the floor 5k row – 22:45 100 wall ball for time 6kg @ 6:49

  • 122824

    30 min Zone 2 Run4.6KM | 6:31/km pace | 4.6KM | 186 spm

  • 122724

    Hang Power Clean 5 Reps – Worked up to 60kg Accessory Work:DB Rows 3×10 @20kgLandmine Press 25kg x 15, 30kg x 12, 30kg x 11Explosive Push Ups @20kg plate @10,9,8

  • 122624

    30Min Zone 2 Run 4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

  • 122524

    10min warm up 10R of:60s Sprint60s Recovery Run Total: 5.24KM | 5:43/km (including warm up)

  • 122424

    2k Row Warm Up 20Min EMOM60s Sprint (40s)60s 5 Front Squat @40KG (50s)60s Burpee Broad Jump (50s)60s Rest 3RMax Reps – Tri Ext10 30″ Box Jump10 Toes To Bar

  • 122224

    70min Easy Run @ Gurney Bay 8.09km | 107BPM | 8’39”/km