Friday Dynamic Effort + Finisher
Upper Body Dynamic Warm-up Then: 5×5 Weighted Pull-ups – 20kg vest 5×5 Close-grip Floor Chest press – 60kg Rest 1-3 minutes between sets (Can be done as a…
Saturday Complex Workout
“Life it’s not about waiting for the storm to pass, it is about Learning to Dance in the Fucking Rain.” So lets get on with making it happen once…
Dynamic Lower Body Strength Session
Dynamic Mobility Warm-up + SMR (aka.Foam Rolling) Then: 2×5 Wall Squat 2×10 Air Squat 2×5 KB/DB Goblet Squat 2×10 KB/DB Goblet Hold Walking Lunge…
Strength Endurance
“Slowness is the mother of all good movement. Slowness is the mother of speed because slow movement allows you to be mentally serene, dynamically smooth, intrinsically…
Upper Body Strength Session
Strength Session: Dynamic Work 2×10 Band Press-ups 2×5 Plyo Press-ups 2×10 Band Shoulder Press Then: 3×8 DB or BB Chest Press Work with 50-60% 1RM + 3×10 DB…
IWT - Interval Weight Training for Athletes
“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea…
Kettlebell Meltdown
Mobility Drills Then: KB Warm-up Sling Shots + Halo + Good Mornings Then: 6 Prong KB Attack 10x Double Handed Swings + 10x Single Arm Swings (5xeach arm) + 10x Cleans…
Friday Mayhem
Mobility Work Dynamic Warm-up Then: Pyramid Ladder Work 16kg – 10x Double Handed Swings 24kg – 10x Double Handed Swings 32kg – 10x Double Handed…
MMA Strength Conditioning Programme
I am addicted to collecting footsteps before dawn Seeing places I never knew existed Run to the moon and back Been a rabbit for the neighborhood dogs Obey the voice…
Dynamic Mayhem Effort
Dynamic Mobility Warm-up Then: 20x Pistols to Single straight legged Deadlift (10 on each leg) + 20x Step-up with Plyo single leg Jump (10 on each leg) + 20x Tyre…
Friday Chaos Training
10minutes Dynamic Mobility Warm-up Then: 8x Zercher Squats 50/60% Max 8x Kneeling to Squats Bodyweight 8x Double KB Snatch 8x Plyo Press-ups (clap) 500m x Row (all…
Kettlebell Meltdown Session
“Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is…
Kettlebell MetCon Circuit
Dynamic Mobility Warm-up Kettlebell Warm-up Then: 45secs 2 KB Swings + 15secs Rest + 45secs Jumping Jacks + 15secs Rest Complete 4 rounds thats 8 minutes…
Back, Traps and Biceps
Mobility Warm-up 3×10 Ring Rows Then: 3×10 Pull-ups 3×10 One Arm DB/KB Row 3×10 BentOver T-Bar Rows 3×10 BB Shrug 2×15 DB Curl Then:…
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…