Blog
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...

18
11
2019

Mon 18th Nov

By: admin0

Workout A. Squat 5 x 70% , 3 x 80% , 5 x 70% , 3 x 80% , 5 x 70% * can increase weight as wave progresses but keep 5 reps around 10% less of 3 rep sets B1. Ring Row 3 x 12; 1min rest B2. Dips / Push Ups 3 x 12-15; 1min rest B3. (Banded) DB RDL 3 x 12; 1min rest C. Knee Raises 3 x 15; 45sec rest

15
11
2019

Workout Fri 15th

By: admin0

Workout  A. Deadlift 3 x 3; 3min rest B1. Barbell Floor Press 4 x 8; 1min rest B2. Chins 4 x 5-10; 1min rest B3. Band Pull Throughs 4 x 15; 1min rest C1. RKC or Weighted Plank 3 x 30sec; 30sec rest C2. Barbell Curls 3 x 12; 1min rest

13
11
2019

Wed 13th Nov

By: admin0

Workout  A. Bench 4 x 4-6; 3min rest B1. Pendlay Row 3 x 6; 1min rest B2. 1/2 Kneeling KB Press 3 x 12/12; 1min rest B3. ISO Pullaparts 3 x 10; 1min rest C1. DB Tricep Floor Press 2. x 20; no rest C2. Plate Skullcrushers 2 x 20; 2-3min rest finish: db ext. rotation 2 x 10/10; 1min rest

11
11
2019

Mon 11th Nov

By: admin0

Workout  A. Squat 5 x 3: 3min rest * 75-80% 1RM B1. Barbell Row 4 x 12; 1min rest B2. Facepulls 4 x 12; 1min rest C1. Standing Core x 3 sets; 30sec rest C2. Copenhagen Plank 3 x 20-30sec; 1min rest Recently I was asked do I always squat in my socks and what is my take on lifting shoes. My answer was...

08
11
2019

Fri 8th Nov

By: admin0

Workout A. Deadlift 5 x 3 reps; 2:30 -3min rest * B1. DB Floor Press 3 x 15; 1min rest B2. DB Row 3 x 15/15; 1min rest B3. Band Pullthroughs 3 x 15; 1min rest C1. Weighted or RKC Plank 3 x 30sec; 1min rest C2. Barbell Curls 3 x 12; 1min rest * Work on bracing and strict set up. Take the slack out of...