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 3 weeks ago

 

WOD

(AMRAP - Rounds and Reps) - 12min Ladder


1 Pullups or 2 Db rows
5 swings
10m shuttle Run

each round add..


1 rep to pullups
5 reps to swings
10m to shuttle

 

DavidKelly
1 month 3 weeks ago

 

WOD

CFG Mini Pentathlon (5 Rounds for reps)

4mins on 2 min off


DB/KB clean and jerk
Burpees
DB/KB lunges
Burpees
DB/KB snatch

Score = total reps* x weight

DavidKelly
1 month 3 weeks ago

 

Handstand Work

 

Position drills:

10 x standing pelvic tilts against the wall

10 x arm angels in an l-sit against the wall

10 x shoulder opener with pelvic tilts

DavidKelly
1 month 3 weeks ago

 

1-10 reps DB/KB rows right arm

1-10 reps DB/KB chest press

1-10 reps DB/KB rows left arm

3 sets

10 tempo curls

10 tempo skull crushers

 

Watch video:

DavidKelly
1 month 3 weeks ago

 

WOD

DavidKelly
1 month 3 weeks ago

 

WOD

Metcon (6 Rounds for time)

Every 2mins x6


5 broad jumps (1.5m -men , 1m -women)
10 push ups
15 Sumo Deadlift high pulls

 

ACC WOD

Metcon (No Measure)

DavidKelly
1 month 3 weeks ago

 

Thoracic mobility class

Joint rotation warm up

1. Table rocks x 6 (3 reps with 10 second hold)

2. Twisting bear x 10 with extended reach

3. Thread the needle x 5 reps with 60second hold

DavidKelly
1 month 4 weeks ago

 

WOD

15mins amrap


5 Reps of complex A
3 reps of complex B
100m run (30 secs cardio)

Complex A: 1  Goblet squat 1 Reverse lunge L+R
Complex B: 1 DB row double arm + 1 curl

 

DavidKelly
1 month 4 weeks ago

 

single leg elevated Glute bridge 10L + 10R
chair dips x10
x3 sets no rest

split stance RDL 10L +10 R
Single arm press 10 L+10R
x3 sets no rest

 

Watch Video:

DavidKelly
1 month 4 weeks ago

 

WOD

For Time (20 min cap)


Grace 30 DB/KB CJ L+R = 1 rep
30 V-ups
30 Push ups
30 single arm sings L+R = 1 rep
30 push ups
30 V-ups
Isabel 30 DB/KB snatches L+R = 1 rep