Mindset

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...

SWIM CLUB Today’s session is active recovery with a twist. You can swim as slow and relaxed as you like but you must follow the rules below.Each time you reach the shallow end, you will perform 10x pool get-ups. These have a variety of names but to put it simply. It’s putting your hands on the pool edge and doing a front facing dip. Hold yourself at full arms extension, lower yourself back into the pool so your elbows are at 90 degrees then push yourself back up to full extension.When you hit the deep end, you will dive down...

COMBAT READY Today’s session will test your aerobic and anaerobic endurance in a job specific setting. You will need a weighted vest or a ruck for today’s session. If you do choose to use a ruck, make sure you pack it properly with the weight close to your body and evenly distributed. You will be running but also resting for long periods so make sure you really push yourself when you’re exercising. Optional extra to make this even more difficult is run in combat boots.    WORKOUT: Wearing a 20lb ruck or weighted vest: Run 1 Mile Rest as long...

THRUST TO VICTORY Today's session is extremely hard and will require some positive self-talk when things get tough. Simple to understand yet brutal to perform is our motto and you’ll be put to the test today. Grab a set of dumbbells and place them near a pull-up bar. I recommend starting with 20lbs for the thrusters and if you’re finding it too easy then move up. To complete the workout, you will start your timer then move into the DB thrusters for 20 seconds. Once that 20 seconds is up, rest for 40 seconds then straight into the chin-ups and...