Online Coaching

ONLINE COACHING

 

During the COVID-19 pandemic, we have a full range of online content for you, including live at home workouts, nutrition advice, and an active online community. 

You can follow along our daily workouts below, all you need is a little bit of space, a little bit of weight (kettlebell/dumbbell/backpack/water bottle) and a plucky can-do attitude to have a great workout.

 

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DavidKelly
1 week 1 day ago

 

40s On / 20s Off x 5 (20 mins)

 

  1. Toe Touches
  2. Single Leg Hamstring Curls (change after 20s)
  3. Leg Lowers (slow ecc)
  4. DB/KB Chest Press

 

Watch Video:

DavidKelly
1 week ago

 

WOD

EMOM 24mins (4 rounds)

DavidKelly
1 week ago

 

WOD

Metcon (4 Rounds for time)

Every 3mins x4
3 rounds of;
8 single arm hang cluster
8 burpees

 

ACC WOD

10min AMRAP

DavidKelly
1 week ago

 

WOD

DavidKelly
1 week ago

 

1-10 reps Curls

torture twists 5 reps each side 3 sec hold per rep x3 big sets 10 sec rest between

1-10 reps skull crushers

torture twists 5 reps each side 3 sec hold per rep x3 big sets 10 sec rest between

 

DavidKelly
1 week ago

 

WOD

AMRAP - Rounds and Reps

20min Ladder


- 200m run
- 10 hang snatch
- 20 sec plank hold


Add 10 sec to plank each round how long can you go unbroken
 

DavidKelly
1 week ago

 

WOD

Metcon (3 Rounds for time)

DavidKelly
1 week ago

 

WOD

Tabata mash up

20 on 10 off x16 (8mins)

swings
skips
 

20 on 10 off x16 (8mins)


Elevated plank rows
Skips
 

Bonus Work

DavidKelly
1 week ago

 

40 on 20 off 18mins (3 rounds)


1- Flutter kicks


2-Leg lowers (slow negative)


3- Jump squats


4- Wall squat hold


5- DB chest press


6- Plank hold

 

Watch video:

DavidKelly
2 weeks ago

 

Thoracic mobility 

 

Joint rotation warm up

1. Extended cat cow x 10

2. Prayer post x 2 minute hold

3. Open book rotations x 10 with 1 minute hold

4. Elevated cat/cow complex