
14 Sep 2017
Workout of the day
September 11 – 17 2017
Monday September 11 2017 Squat at 70% 5-5-5-5-5 Shoulder Press at 70% 5-5-5-5-5 4 rounds for time 20 cal bike/…

4 Sep 2017
Workout of the day
September 04-09 2017
Monday September 04 2017 3-3-3-3-3 Barbell snatch 5 Rounds for time 20 Wall balls 15 Kettlebell swings 24/16kg 10 Kettlebell…

27 Aug 2017
Workout of the day
August 28 – September 02 2017
Although Monday is a bank holiday, there is still a workout to do if you are in the gym. Monday…

20 Aug 2017
21/08/17-27/08/17
Monday Thrusters 10-8-6-4-2-1 20 minute AMRAP, in three's P1- 300m row P2- 12 burpees P3- Rest Tuesday Toes to…

13 Aug 2017
14/08/17-20/08/17
Monday Deadlift Build to 75% then AMAP Bench press Build to 75% then AMAP 21-18-15-12-9-6-3 Kettle bell swings (24/16) Dumbbell…

7 Aug 2017
07th August- 13th August
Monday 7th Strength Front squat 10 min EMOM 5 reps 60 % Conditioning 25 sit ups, 25 goblet squats, 250m…

31 Jul 2017
310717-060817
Monday 31 60% 1rm Strength 5-5-5-5-5-5-5-5-5-5- Deadlift 5-5-5-5-5-5-5-5-5-5- Bench press Conditioning 30-24-20-16- Lunges 20/16kg 20-16-12-8- Toes to bar …

23 Jul 2017
240717-300717
This is deload week. We will be dropping off the intensity and volume this week to give you a chance…

17 Jul 2017
170717-230717
This is the third week of the second block and will be the last week before a deload week next…