Kettlebell Deck of Cards
“Be peaceful, be courteous, obey the law, respect everyone; but if someone puts his hand on you, send him to the cemetery.” MX Kettlebell Warm-up…
666 Strength Circuit
Dynamic Warmup Then: 666 BB Complex Bent Over Rows + Cleans + Front Squats + Overhead Press (military or push press) + Good Mornings + Back Squats 6 exercises, 6…
Squat and Deadlift
Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 75%Max Then: 5×3 Deadlift (Work up to near max) 3×2 Single Arm…
Saturday Mayhem Session
Mayhem Session = violent or damaging disorder; chaos: destruction of the body and mind created, in order to rebuild it back again stronger and with a better understanding…
Mobility S&C
Bodyweight Mobility Work Head to Toe Then: 8x Hindu Push Ups + 15x Stick Ups (against the wall) + 8x Planche Press Ups + 15x Serratus Anterior Floor Press (Press-up…
Group Kettlebells & Bodyweight Conditioning Circuit Training
Dynamic Warm-up + Mobility Warm-up Then: 20x KB Goblet Squat + 20x Hindu Pushup + 20x KB double handed Swings + 20x Backward Lunges (20 each side) + 20x KB High…
Upper Body Maximal Strength Work
Bruce Lee said it best, “Adapt what is useful, reject what is useless, and add what is specifically your own.” So here is one of our many workouts. It serves…
Rebuild Yourself with Complexes
Rebuild Yourself with Complexes by Dan John If I ever recommended a workout that cut fat and built muscle at the same time, I’m not sure I’d believe…
Kettlebell & Barbell Complex
“Life is not about right or wrong. It’s about consequences of your action.” Jack G Mobility Warm-up Then: 5×5 Pull-ups Then: KB Complex Slings…
Assistance Strength Work + Sprint Training Session
Assistance Back, Traps, Biceps work Dynamic Mobility Warmup Then: 6×5 Wide Grip Weighted Pull-ups 3×20 One Arm DB Row (10 each side) 3×5 Front Lever…
Solo Strength Session + Group Metcon Session
Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 55%Max Then: 5×3 Deadlift 3×2 Single Arm BB…
Upper Body Max Effort and Group Bodyweight Circuit
Upper Body Max Effort Upper Body Dynamic Warm-up Then: 5×5 Weighted chin-ups – 20kg vest 5×5 Close-grip bench press – 60kg Rest 1-3 minutes…
Lower Body Max Effort
“Only strong personalities can endure history, the weak ones are extinguished by it” Friedrich Nietzsche Lower Body Dynamic warm-up Then: 3×5 Front Squat…
Upper Body Strength & Sprint Session
“The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training…
Group Circuit Training
A recent paper was published examining two types of training structure: Alcaraz et al. Similarity in Adaptations to High-Resistance Circuit vs. Traditional Strength…
Sandbag Lower DE Session
It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen. Muhammad Ali Dynamic Mobility…