Training


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.

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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...

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BodyweightKettlebellMobilityTraining

SWINGERS PARTY For todays session we are working on your posterior chain, pulling and grip strength. This may look easy to some of you but I really want you to focus on explosiveness with the kettlebell swings and strict form with the pull-ups.I recommend starting with 53lbs max for the swings, if you get 5 rounds through and feel it is too light then you can increase as you see fit.Once you’re prepared and ready to go, set a timer and let’s get to work! WORKOUT: 10 Rounds for time: 25 KB swings5 wide grip pull-ups

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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...

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MindsetMobilityTrainingWeight Training

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...

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