Online Coaching

ONLINE COACHING

 

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.

 

Not a member yet? Click here

DavidKelly
2 weeks 3 days ago

 

4mins of static holds on these;

  • Lateral raise
  • bicep curl (right angle bend)
  • hollow body
     

Watch video:

https://cutt.ly/OucAHhe

 

 

DavidKelly
2 weeks 3 days ago

 

WOD

20min AMRAP


3 rounds
Run 100m (30sec of cardio)
5 Hspu
10 weighted step ups


after 3 rounds
rest 1min

Continue to repeat 3 rounds + rest until time cap

 

DavidKelly
2 weeks 3 days ago

 

WOD

12min AMRAP


Buy in: 100 skips
then AMRAP

  • 2 broad jumps 2m/1.5
  • 4 Elevated rows
  • 6 Sumo high pulls

Buy out: 100 skips


must be done inside the timecap

DavidKelly
1 month ago

 

WOD

8mins up 1 min rest 8mins down

DavidKelly
1 month ago

 

  • 10 bicep curls + 10 double arm row
  • rest 20secs
  • x3 sets

 

  • 10 press + 10 tricep extension
  • rest 20 sec
  • x3 sets

 

DavidKelly
1 month ago

 

WOD

20min AMRAP

DavidKelly
1 month ago

 

WOD

10on 10off burpees and hang clusters

20on 20off burpees and hang clusters

30on 30off burpees and hang clusters

40on 40off burpees and hang clusters

50on 50off burpees and hang clusters

DavidKelly
1 month ago

 

WOD

DavidKelly
1 month ago

 

10 sec push ups fast

20sec DB floor press slow

rest 10secs

x5 rounds



10 sec curls fast

20sec curls slow

rest 10secs

x5 rounds

DavidKelly
1 month ago

 

WOD

 

24min EMOM

** 2 pullups or 4 rows at top of every min!! **

1st Pulls + Squat variation x12 reps