Training

Race the Clock Workout for Monday January 27th: See how far you can get through this in 15 minutes. If you can finish before the time is up, try again wearing a 25lb vest another time. 5 Chin-ups-5 Chin-ups15 Burpees-5 Chin-ups15 Burpees25 Push-ups-5 Chin-ups15 Burpees25 Push-ups50 Air Squats-5 Chin-ups15 Burpees25 Push-ups50 Air Squats75 Butterfly sit-ups-5 Chin-ups15 Burpees25 Push-ups50 Air Squats75 Butterfly sit-ups100 Mountain Climbers

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.

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...

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

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...