Core


CoreMobilityTrainingWeight Training

Thrust and Flutter Workout for Monday January 20th: For time: 50-40-30-20-10 Dumbbell thrusters @15-25lbs each hand. *Can be substituted for a 30-50lb sandbagFlutterkicks – 2 Count. To count the flutterkicks, you will do 2 and that will be counted as 1 rep. The easiest way to do this, is by counting as follows; 1-1, 1-2, 1-3, 1-4 and so on.

READ MORE

ConditioningCoreMobilityRunningSandbagTraining

Get-up and Run Workout for Monday January 13th You know the motto “Simple yet brutal” and today you’ll be feeling it as long as you push yourself. You will need either a sandbag or medicine/slam ball weighing 25lbs. If you don’t have access to this, you can do this workout with no equipment and it is still a hell of a challenge. For time: 10-9-8-7-6-5-4-3-2-1 Sandbag/Ball Burpee100m run carrying the sandbag or ball. To perform, you will do 10 burpees followed by a 100m run carrying the implement of your choice. Followed by 9 burpees then a 100m run, all...

READ MORE

BodyweightConditioningCoreMobilityTraining

GRINDER HELL We are keeping it simple today with a big test of your muscular endurance and mental toughness. 3 exercises. 150 reps total for each. Minimal rest.You must complete all repetitions of a single round before moving to the next exercise. In easier terms, you must do all 50 ‘Hand release push-ups’, before you move onto 50 ‘2 count flutter kicks’. Once you have done 50 of each exercise, you will then do 40 reps of each exercise. And so on all the way down to 10 of each.Feel free to scale this so you can get through it...

READ MORE

CoreKettlebellTrainingWeight Training

Workout for Monday October 28th   This may look tricky at first but hear me out. Grab a single Kettlebell or Dumbbell weighing between 26-44 lbs (12-20 kg). Now start with renegade rows using your left arm and perform 10 reps, then move the kettlebell to your right side and do 10 reps using your right arm. Once complete, stand up and perform 10 strict one arm overhead presses with your left, then your right arm. Finish the round with 10 4-count flutter kicks. Take a breather, shake it out. Now move into 9 reps of each. Repeat all the...

READ MORE

BodyweightCoreSandbagTraining

Workout for Monday October 7th Grab a timer, a sandbag (30-40 lbs / 14-18 kgs) and a flat bench and it’s go time!    For today’s session, you will be working on muscular endurance and building those muscles so often used in the Military.   The workout below is self-explanatory however don’t be shy to switch the sandbag out with any other implement that you have available (barbell, deadball, ammo tin).    WORKOUT : 5 Rounds    1 min Sandbag overhead press1 min flutterkicks1 min bench dipsRest 1 min

READ MORE