Workout of the Week - Kettlebell Metcon 101
Dynamic Mobility Warm-up Then: 3 rounds 60 seconds per exercise, 15/30 seconds rest Double Handed Swings 6 point Burpees Then: 3 rounds 60 seconds per exercise,…
Workouts of the Week
Another week another set of workouts completed but the hunger still remains. Now for a Prelude Monday Solo: Warm-up Then: 8 x Bench Press + 20 x Box/Bench Jumps…
Weekly Workout Digest
We’ve had a a very busy week of training individuals and groups from boxers and rugby players to weekend warriors and those wanting fat loss and get fit as…
Bloody Dumbbell Complex
Dynamic Warm-up Then: Dumbbell Complex 5x Hammer Curls 10x Alternate Overhead Press (5 each arm) 10x Overhead Lunges (5 each leg) 10x Bent Over Rows 20x Stiff Legged…
Interval Weight Training
Dynamic Warm-up Then: 10x Deadlift + 10x Bentover Rows + 2minutes Rowing @1.50min/500m pace 2minutes Rest Complete 3 rounds Then: 5 minutes rest including the last…
IWT
Dynamic Warm-up Then: 8x Deadlifts + 10x Pull-ups or Press-ups + 1min Mountain Climbers + 1min Burpees + 2min Rest Compete 3 Rounds Then: 10x Forward Lunges + 10x…
Sandbag Thursday Complex
Dynamic Mobility Warm-up Then: Sandbag Complex consists of the following exercises: Bent Over Rows + Cleans (from the floor) + Zercher Squats + Shouldering (from…
Valentine's Day Training Session
Dynamic Mobility Warm-up + SMR Then: 30secs x Press-ups + 15secs x Clap Press-ups + 15secs x Rest + 30secs x Split Squats (Left) + 15secs x Jump Split Squats + 15secs…
Interval Weight Training
10x DB Bent-over Row + 10x DB Floor Chest Press + 2mins Rowing + 2mins Rest Then: 10x DB Stiff Legged Deadlift + 10x DB Lunges + 2mins Rope Undulation + 2 minutes…
Sandbag Training for Strength and Power
Dynamic Warm-up Then: Sandbag Workout 5×5 Zercher Clean 5×8 Alt Shouldering (4 each side) 3×8 Sprawl to Clean to Jerks 3×8 Shoulder to Shoulder Press to OVH…
Kettlebell Strength Endurance Work
Mobility Drills + Kettlebell Warm-up Then: Kettlebell Jerks 1st Set – 2x20kg – 16reps 1st set is done with static hold in top position. Static hold is…
Barbell Strength Work
Dynamic Warm-up Then: Work up to Deadlift 2RM Then: Finisher – 2000m Row for Time Then: Cool down It does not have to complicated to be effective. Simple does…
Strength - GPP
Dynamic Warm-up Then: 2×8 BB Bench Close Grip 3×8 BB Bench Neutral Grip Rest 90seconds between sets Then: 4×8 Weighted Chin-ups + 2×8 DB One…
Kettlebell Strength Endurance Training
Dynamic Warm-up Then: 3mins Indian Clubbell Mobility Work Then: 2×10 Double 16kg Kettlebell Clean and Jerks 2×10 Single 16kg Kettlebell Snatch Then: 1×15…
Upper Body Strength Workout
Upper Body Dynamic Warm-up 10x Press-ups + 5x Clap Press-up + 5x Hindu Push-ups Then: 5×5 Weighted chin-ups (20kg vest) 5×5 Close-grip bench press (80%…
Outdoor Interval Weight Training
Dynamic Mobility Warm-up Then: 10x Double Kettlebell Rack Squat + 2mins High Knees + 2mins rest 3 rounds Then: 5 minutes total rest including last 2 minutes of the…