Mindset

Workout for Monday, August 31st For todays session, you will be working on core and grip strength along with speed endurance. NOTE: You will need two weights around 30-45lbs for the farmers carry and a 50m field. For the farmers carry, the implement you use is up to you. You can use dumbbells, kettlebells, ammo tins, water jerry’s, etc as long as you have two of them and they weigh around 30-45lbs each. After you have completed the 50m carry, you will then drop the weights. Turn around and sprint 100m (50m back to the start and then 50m back...

Workout for Monday, August 24th We are working on explosive power today combined with anaerobic endurance. Aim for maximum aggression with each movement and really give it your all! Each round will be 1 minute of continuous activity (20secs of each exercise) followed by 1 minute of rest. We are aiming at longer rest periods so you can keep the intensity and quality of the movements very high. Med ball slams: While standing you will reach up above your head as high as you can and then explosively slam the ball down. Pick it up and repeat. Jump Squats: you should...

Workout for Monday, July 13th For today’s session the focus is on running conditioning and core strength. You will need an area you can jog and sprint on, ideally a flat surface such as a running track or sports field. The treadmill can be used as an alternative but isn’t our first choice. Begin with the warm-up and take it easy on the broad jumps, this isn’t a max effort here. Rest 2 minutes before beginning the first phase of the workout. Once you have completed the 1st phase, rest 2 minutes before beginning the 2nd phase. This 2nd phase is all...

Workout for Monday, May 4th No weight, no equipment needed for this lower body session. Set a timer for 12minutes and see how many rounds you can get through before the time is up.  Note: For the jumping lunges do 4 total or 2 per leg. WORKOUT: 12 Minute AMRAP (as many rounds as possible) 10 air squats 5 jump squats 4 jumping lunges 6 hand-release pushups

ROW FIGHT RUN WORKOUT FOR MONDAY FEBRUARY 24: Todays session is working on your cardiovascular endurance with a variety of methods. Begin with a 2km row. Pace yourself, but the aim is to complete this under 8 minutes. Technique is very important with rowing so if you don’t know what you’re doing I recommend watching a few youtube clips. Next up is 50x burpees, not much to say here but to stay focused and positive. Finally finish with a 2km run, finish strong on this and don’t let your technique drop as you tire. The aim is to complete the...