Monday 11 Hang Clean 8-8-8-8-8 AMRAP3 x4 3 Power Cleans 60/40kg 6 Push Ups 9 Air Squat 1min Rest Tuesday 12 Rope Climb Tekkers 3rds for time: 800m row/ski 3 rope climbs 20 DB walking lunges 15/10kg x2 Wednesday 13 Push Press 10-10-10-10-10 In Pairs, for time: 100 Push Press 35/25kg 100 KB swing 24/16kg … Continue reading 111217-171217
Monday 04 E5MO5M35 0min 30 Burpess 5min 30 Box Jumps 24"/20" 10min 30 Wall Balls 9/7kg 15min 30 Burpees 20min 30 Box Jumps 25min 30 Wall Balls 30min 15 Burpess / 15 Box Jumps / 15 Wall Balls In remaining time run Score = how many lengths you do Tuesday 05 OH Squat 5-5-5-5-5 4 … Continue reading 041217-101217
Our bodies require sleep in order to maintain proper function and health. In fact, we are programmed to sleep each night as a means of restoring our bodies and minds. But do we really need 7-8 hours a night? Research has found that only a tiny percentage of people (under 5%) have been found to … Continue reading Are you really getting enough sleep?
monday 27 Clean & Jerk 2-2-2-2-2-2-2-2 AMRAP10 250m Row 5 C&J 60/40kg 25 DU/75 SU tuesday 28 EMOM12 50% 1min max Strict Pull Up For Time 200m run (10 lengths) 30 Pull Ups 30 Wall Balls 9/7kg 200m run 20 Pull Ups 20 Wall Balls 200m run 10 Pull Ups 10 Wall Balls 200m run … Continue reading 271117-031217
I have always been passionate about teaching my classes, but STRONG by Zumba has taken that passion to a whole new level. It is revolutionary and so refreshing; it incorporates HIIT based moves synced to music that helps to drive each move. The master trainer, (and my fitness idol) Ai Lee Syarief is a driving … Continue reading STRONG by Zumba: A Journey
Monday 20 Fot Time 10-1 HSPU After each set complete: 30 DU/90SU 30 Ball slams 9/5kg 30 KB swings 24/16kg Tuesday 21 Deadlift 12-9-6-3-1 EMOM20 1 Deadlift 1 Bar Facing Burpee *Add 1 rep each round Wednesday 22 Ring Dips 1-15 *Stay at reps unbroken until end of time 12-6-3 Squat … Continue reading 201117-261117
Superfood is on the menu today. Looking at what superfoods are and if they actually exist. The superfood is labeled this because of its supposedly amazing affect it has on the body. From fighting off disease to burning fat they are THE foods to eat, and apparently completely backed up by science… but is this … Continue reading Superman’s superfoods
I want you to kill exercise with me. A very strange request from a guy who has been taking part in or encouraging others to exercise for twenty-odd years. So why would I want you to kill exercise? I mean, that would be me out of a job! Well let’s have a look… How we … Continue reading Down with exercise!
When it comes to reaching your fitness goals, maybe the most important thing isn’t your schedule or diet or even training; maybe it’s the way you think about fitness. To have a winning mindset you have to open up and welcome new opportunities to learn. You need to think positively and actually enjoy what you … Continue reading Four steps to a winning mindset
Monday 13 Kipping Pull Ups Tekkers AMRAP10 Pull Ups x 10 DU/SU x 50/150 Tuesday 14 Snatch 5 min to find heavy 3 reps then 3-3-3-3-3 5 Rounds OH Squat x 5 65/45kg DB Snatch x 10 25/17.5kg Bike/Row/Ski x 20 Cal Wednesday 15 Split Jerks 5-5-5-5-5 Fight Gone Bad … Continue reading 131117-191117