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Warm Up 5 mins easy Bike/Row/Ski/Run Then 2 rounds 10 x Deadbugs 15 x Side Plank Hip Touch 10 x Glute Walk Outs 10 x Hamstring Squat 10 x Band Pull Aparts 10 x Pillar To Plank Session 3 rounds 8 x Ground to Shoulder at 50% BW 1 min bike/row/ski 2 min rest Then […]

Chris

“Why are we doing this again?” We have been hearing this question/statement a bit of late, and I like when people ask questions about training, programing and lifting here, it shows you want to know more. So I’ll run down as to the “why” of one of our sessions, so we are all aware of […]

Kev

Starting a new training program is tough, there is not much else to say. However, beyond just grinding through the first few weeks, there are a few things you can do to make life easier for you as your body adapts. Firstly, we need to understand that we can’t get more by giving our body […]

Harriet

For Time 5 person teams 10000m Ski Relay *3 x Double KB Swing, 3 x RH Squat, 3 x Push Press (2 x 20kg/12kg) after every ski effort. Quickest time – 30:45  

Chris

This is how…   Teams of 3 5 rounds 50 x Safety Bar Squat (100kg/60kg) 50 x Bench Press (80kg/40kg) 100m Dead Ball Carry (65kg/35kg) *Every 5 mins complete 50 cal team Airbike *45 min cap No teams beat the cap. Furthest had 4 bench and 100m carry to go to complete 5 rounds.

Chris

There is a lot of information out there on how to lose fat and build muscle. A simple google search on ‘how to gain muscle’ will bring up over 300 million hits on the topic. Goodloe how to ‘tone up’ and you will get another million or so hits, with many being dieting teas or […]

Harriet

10-20-30-40-50-40-30-20-10 Calorie Ski Erg + Assault Bike *Hit every round on both Look at hitting  Male – sub 30 min, Female – sub 45 min.

Chris

This was the toughest FYF of 2018 to date. No teams completed the session under the time cap. Teams of 3 5 rounds 50 x Safety Bar Squat (100kg/60kg) 50 x Bench Press (80kg/40kg) 100m Dead Ball Carry (65kg/35kg) *Every 5 mins complete 50 cal team Airbike 45 min cap        

Chris

Teams of 3 150/120/90/60/30 Calorie Ski Erg KB Swing (24kg/16kg) Burpee *1 player working *2 player resting *Complete 150 of each then move to 120 of each and so on 45 min cap

Chris