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
1 month 2 weeks ago

 

WOD

EMOM 24mins (4 rounds)

DavidKelly
1 month 2 weeks 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 month 2 weeks ago

 

WOD

DavidKelly
1 month 2 weeks 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 month 2 weeks 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 month 2 weeks ago

 

WOD

Metcon (3 Rounds for time)

DavidKelly
1 month 2 weeks 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 month 2 weeks 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
1 month 3 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

DavidKelly
1 month 3 weeks ago

 

WOD

For time:


60 sit ups


30-20-10
Single arm thrusters
Burpees over the DB

 

60 sit ups


10-20-30
Walking lunge BW
Single arm S2OH