Blog
04
12
2019

Wed 4th Dec

By: admin0

Workout A1. Bench 5 x 5; 30sec rest A2. Pullaparts 5 x 15; 2min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. 1/2 Kneeling Press 3 x 12/12; 1min rest C1. Lat Raise 3 x 12; 1min rest C2. Tricep Pushdowns 3 x 20; 1min rest C3. Core – coaches choice 🙂 Don’t forget the Christmas work...

02
12
2019

Mon 2nd Dec

By: admin0

Workout  A. Squat 5×5; 3min rest @75% 1rm approx B. Christmas Workout 1: Assault Bike 10mins C. Ab Rollouts 3 x 5-10; 45sec rest

29
11
2019

Fri & Sat 29th / 30th Nov

By: admin0

Workout Sat A1. Press / Push Press 3 x 5/3; 1min rest A2. Iso Glute Bridge 3 x 30sec; 2min rest B1. Plate Front Raise 3 x 12; 1min rest B2. DB Lat Raise 3 x 12; 1min rest B3. DB Bulgarian Split Squat 3 x 6/6; 1min rest C. MAP 1 10 x 30/30 (choose 1 of the following – bike / row / ski) optional...

28
11
2019

Thu 28th Nov

By: admin0

Specific Warm Up Connection Drills and looking at connective length v total length (efficiency!) Workout 8 x 500m; 2:30 rest Some good info on stroke rates and what they mean on the erg…

27
11
2019

Wed 27th Nov

By: admin0

Warmup Bottoms Up 1/2 Kneeling KB Press Workout A. Bench girls: 8,5,8,5,8 guys: 5,3,5,3,5 B1. Chin Up Progressions x 3 sets; 1min rest B2. 1/2 Kneeling KB Press 3 x 12/12; 1min rest B3. Dimmels 3 x 15; 1-2min rest C. Side Plank 3 x 30sec each side  or KB Side Bends 3 x 12/12; 1min rest

25
11
2019

Mon 25th Nov

By: admin0

Workout A. Squat girls: 8, 5, 8, 5, 8 (75-85%) guys: 5, 3, 5, 3, 5 (70-80%) B1. Dips / Pushups 3 x 12-20; 1min rest B2. Inverted Row 3 x 8-15; 1min rest C. Loaded Carries x 3-5 sets Another video from the Juggernaut Strength Pillar Series… A really good cue here with keeping the rib cage down...

22
11
2019

Fri 22nd Nov

By: admin0

Workout A. Deadlift 5 x 3; 3min rest B1. Barbell Floor Press 3 x 8-12; 1min rest B2. Chest Supported DB Row 3 x 12-15; 1min rest B3. Weighted Deadbugs 3 x 30sec; 1min rest C1. Band Pushdowns 3 x 20;1min rest C2. Tricep Kickbacks 3 x 10/10; 1min rest

21
11
2019

Thu 21st Nov

By: admin0

Workout  Block 1 (12mins) EMOM Odd 15/12 Cals Skierg Even 12 KB Squats Block 2 (12mins) EMOM Odd 15/12 Cals BikeErg Even 12 KB Swings Block 3 (12mins) EMOM Odd 15/12 Cals Row Even 12 Dips / Pushups

20
11
2019

Wed 20th Nov

By: admin0

Workout A. Bench guys x 5(@70%), 3 (@80%), 5, 3 ,5 girls x 8(@70%), 5 (@80%), 8, 5, 8 B1. Chin Up Progressions x 3 sets; 1min rest B2. DB Lat Raise 3 x 12; 90sec rest C1. KB Swing 3 x 15; no rest C2. RKC Plank 3 x 45sec; 90sec rest D. DB Ext. Rotation 2 x 10/10

19
11
2019

Team Tuesday 19th

By: admin0

Workout 8k Team Row * After every row, perform 10KB Swings (@ 1/3 BW) ** Every 4mins EVERYONE performs 4 burpees           View this post on Instagram       #FBF #flashbackfriday . | COACHING CUE | . “Keep it between the bolts”🔩🔩 . One of the best features of the @concept2inc erg is...