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…
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…
5x5 Strength & HIIT
Monday: I start with my body, not as I wish it to be, but simply just as it is. Let the this week begin. Dynamic Warm-up Then: 5×5 Single Arm DB Clean and Press…
Dynamic Effort Strength Session and Sprint Training
While you are postponing… Life speeds by. Seneca Mobility Warm-up Then: SMR Upper body 10 minutes Indian Club Then: Dynamic Effort 5×10 KB or DB 16-20kg…
Wednesday Kettlebell MetCon Session
Choose your weight wisely and pace yourself. Above all work with your breath. Dynamic Mobility Warm-up Kettlebell Warm-up Then: Kettlebell and Bodyweight work 30secs…
Max Strength and Conditioning Workouts
Max Strength Workout Dynamic Warm-up Then: 2×25 Netural Press-ups 2×25 Close Grip Press-ups Then: 5×8 Close Grip Floor Chest Press Then: 2×8…
Split Session Strength & Conditioning
10 minutes Warm-up with Skipping + Mobility Warm-up Then: Working up to heavy Push Press Then: 6×3 BB Push Press 80% 1rep max (Clean the bar for every set)…
Cardiovascular and Power Endurance Workout
Morning Workout Dynamic mobility lower body warm-up Then: 6miles off road run (add intervals, hills, running with logs above your head, and if cannot run then Bear…
Solo Max Effort + Bodyweight Metcon Session
Solo Max Effort Session: Mobility Warm-up + Light BB Complex Warm-up Then: Working to a Heavy Power Cleans Then: Work to a Heavy Deadlift 10×2 Deadlift Rest…
Nature Calls
Dynamic Warm-up Followed by: Run Distance – 6 miles or more Terrain – woods, lake, hills Speed – varied Along the way pick small rocks (heavy enough…
Strength Circuit - Integrated Speed Circuit
Strength Circuit Dynamic Warm-up Then: SandBag Clean and Jerk (heavy enough to be hard) 1 every 30 sec for 5 min Then: Work upto heavy Bent Over Barbell Rows Then:…
Kettlebell Group Circuit Training
Recovery is the KEY. Its not just about beasting and killing yourself. Monitor your progress. Dymamic Warm-up Then: 8 stations x 90 seconds work x 30 seconds rest…
Fuck It Lets Get Ripped
Developing explosive power, starts with the bodyweight training. This in turn will get you ripped for the summer. I know deep down your are thinking holiday is coming…
More Friday Maelstrom
10 minutes Dynamic Mobility Warm-up Followed: 20 minutes easy skipping (mental preparation for what’s coming) + Every 2 minutes in between skipping 10x Press-ups…
Split Session - Strength, Outdoor Power Endurance
Morning Session: Dynamic Warm-up Then: Work up to 1x Rep Max Deadlift Increase weight by 10kg per each set Then: 5×8 BB Straight Leg Deadlift/Stiff Leg Deadlift/RDL…
Team Work Hill Sprint Session
Remember there is not “I” in “Team”. We go as a unit and come out stronger as a UNIT. Light Jog + Dynamic Mobility Warm-up Then: TM 1: 1x…