Archives

Monday Power Clean  3-3-3-2-2-2-1-1-1 Every 5 minutes x 4 20/15 Calorie row 6 Power cleans 60/40kg 12 Front rack reverse lunge  6 Strict pull ups  Tuesday A1) Handstand Push ups  5 x 5-10 reps  [...]

Monday Back Squat  5-5-5-5-5 EMOM x 20 Min 1 – 2 Rope climbs Min 2 – 15/12 Calorie ski Min 3 – 25m Overhead Dumb-bell lunge 22/15kg Min 4 – Rest  Tuesday Power Clean  [...]

Monday A1) Bulgarian split squats  10-8-6-6-6  A2) Hanging leg raise  5 x 6-8 EMOM x 15  Min 1 – Wall walks  Min 2 – Double unders  Min 3 – Calorie ski  Tuesday Front Squat  [...]

Sunday the 18th of September is going to the next Hyrox 6 This is a great event if you are considering entering a Hyrox race  This time we will also be adding  team of 2  Individuals can sign up [...]

Hyrox 6 Sunday the 18th of September is going to the next Hyrox 6 This is a great event if you are considering entering a Hyrox race, This time we will also be adding teams of 2  You can sign up [...]

Monday Banded Strict press   6-6-6-6-6 One set of strict pull ups after each round Every 5 minutes x 4 30/25 Calorie row 20 Dumb-bell push press 15/12 Calorie bike  Tuesday Build to a heavy squat [...]

Monday Bench Press 6-6-6-6-6 10 ring rows between each set  12 minute time AMRAP 50-40-30-20-10 Double unders  Sit ups  In the remaining time AMRAP 10 Push ups  20 Box step ups 24/20” Tuesday [...]

Monday Every 4 minutes x 4   Box squat 6 reps  RDL 12 reps  Walking lunges 24 steps  Every 4 minutes x 4 6 Bench press 12 Ring row  24 push ups   Tuesday EMOM x 10  Min 1 – Shoulder taps  [...]

Monday 15 minutes to build  1 Clean Deadlift + 1 Below knee Power clean + 1 Above the Knee power clean + 5 rounds for time   10 Hang Power clean 50/35kg 20 Back rack Alt lunges  30 Double unders  [...]

Monday Push Press  5-5-5-5-5 One set of strict chin ups  between each set Every 15 minutes x 2 50/40 Calorie row  40 Alternating step ups (22.5/15kg)  30/20 Calorie bike 20 Shoulder to overhead [...]