December 2025 M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 stop making me run so much and stop being a nerd.
Category Archives: Strength
092025
Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG Zercher Squats 3×3 @64KG Romanian Deadlift 3×3 @ 85KG KB Halos 50 per side @12KG KB
Posted in Strength
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091725
Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg
Posted in Bodybuilding, Strength
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090925
Warm Up:3R:20m Row10 Glute Bridge/leg20 Push Ups 3×1 Deadlift @110KG3×1 Bench Press 70KG 3R:Max Dips 23, 18, 15Max Chin Ups 10, 9, 6 100 Wall Ball @6kg50m Burpee Broad Jump100 double UndersTotal: 14min 12s
Posted in Active Recovery, Strength
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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
Posted in Cardio, Rowing, Strength
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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
Posted in Explosiveness, Strength
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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
Posted in Active Recovery, Indoor Bike, Strength
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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
Posted in Strength, WOD
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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
Posted in Strength, WOD
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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
Posted in Strength
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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
Posted in Strength, WOD
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please attach individual lap times for reference.