Monday the 1st of July

10 rounds of: – 40 minute cap 5 Back Squats 65-70% of 1RM 10 dumbbell glute bridges (Make sure to pause at the top for 1sec. each rep) 10 Heavy Russian KB Swings (Heavy as possible) 10 Toes-To-Bar Rest 60 [...]

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Monday the 24th to Friday the 28th of June

MONDAY 10 rounds of: 10 pullups – strict if possible or strict/kipping or banded 10 dumbbell bench press (go heavy but every set should be unbroken) 15/10 cal on a machine – keep the machine close so you dont waste [...]

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Friday the 21st of June

On the upright rows below, try to stay strict for as long as possible and then you may hinge at the hip to help you out on the last few reps if needed. (cheating reps) 2 Rounds: 10 Barbell Strict [...]

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Thursday the 20th of June

Recovery 40 minutes of: 400m run 500m row 2 minutes mobility after each set DENSITY 25 minutes of: 10 to 15 barbell shoulder press from rack 10 to 15 ring rows 20 dumbbell lunges 1 minute plank

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Wednesday the 19th of June

1-2-3-4-5-6-7-8-9-10 Front Squats at 40-50% of 1RM (if you don’t know this, make it challenging and shoot for unbroken reps. You’re a lighter drop set later in this workout, so this needs to be heavy and difficult.) Immediately after you [...]

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Tuesday the 18th of June

BOOTCAMP 5 by 4 minute rounds with 1 minute break between rounds 5 burpees 10 dumbbell goblet squats 15 situps Rgular class There is a 35 minute cap on this workout 10 Sets: 5 Barbell Bench Press (Heavy as possible, [...]

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Monday the 17th of June

10 Rounds: 35 minute cut off 10 deadlift 15 Wall Balls 50 Double Unders Rest 90sec After Each Round OVERTIME 3 MINUTES OF: 30s situps 30s plank After the last set go immediately into; 50 Russian Twists with a dumbbell [...]

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Monday the 10th to Friday the 14th of June

Monday 10 rounds of: 10 push press from rack (choose a weight thats doable for all 10 reps, adjust weight throughout the workout if you go to heavy or to light) 10 strict pullups, chest to bar or banded pullups [...]

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Monday the 3rd to Friday the 7th of June

Monday 10 rounds of: 5 back squat at 60% of 1rm 10 dumbbell glute bridges 10 russian kettlebell swings 32/20kg 10 toes to bar rest 1 minute between rounds There is a 40 minute cap on this workout Overtime – [...]

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Friday the 31st of May

Teams of 2: Emom × 10 – 20 deadlift @ 40 to 50% of 1rm One partner does 10 then the other does 10 10 to 15 minutes – rest 15 to 23 – box step ups with barbell on [...]

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