Teams of 6 10000m Ski Relay *3 x Deadlift after every effort (100kg/60kg) *10 x Team burpees every 5 mins Quickest time 32.08
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 […]
WARM UP 2 Rounds 10 x Dead bug 15 x Side plank hip touch (each side) 10 x Hamstring Squat 10 x Pillar to Plank STR 3 x 10 Back Squat (last 2-3 reps should burn) Then 4 rounds 15 Heavy Kettlebell swing + 4 Split Squat Jump each leg FINISHER 5 rounds 10 x […]
30 MIN AMRAP Teams of 2 Ascending ladder (up in 2’s) 2 x KB Thruster (2 x 20kg/12kg) 2 x Box Jump Overs *Every 5 minutes team must run 200m. *1 work / 1 rest. *Each member completes every round. Most rounds 21 rounds + 66 reps
WARM UP 3 rounds 3 x 5 second mini band scap iso holds 5 pull ups or one 10 second iso hold (chin over bar) 10 cat camels 10 deadbugs STR 5 x 3 push press (keep adding weight so that your last set if the heaviest) Then 5 sets (30-45 seconds rest between sets) […]
WARM UP Mini band walk 2 x 10 banded pull aparts Ankle flexion 5 Glute walk outs 10 x Hamstring squats3 rounds IWT 8 x KB hang clean (each arm) 1 mins ski/bike.row 2 mins rest Then 3 minute rest Then 3 rounds 12 x Push up off weight plate 10kg or more 1 minute […]
Teams of 3 10 – 1 ladder Goblet Squat (16kg-32kg) Swing (16kg-32kg) Box Jump (20″/24″) *Chase each round with a 15/10 cal Assault Bike sprint. *Team must complete 400 cal Ski Erg throughout.
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 […]
No hiding in this one. EMOM to failure or 30 mins, whichever comes first. 1. 12 cal Assault Bike 2. 2 burpees (increase by 2 burpees each round) 3. 12 cal Ski Erg 30 mins came first for Kate Hilliard, Julesy and me.