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 month 3 weeks ago

 

Metcon (AMRAP - Rounds and Reps)

Partner workout (YGIG or rest 1:1)

20min amrap
30 Du or side jumps over a marked line or towel
8 burpees
8 DB/KB snatch (alternate as you wish) or G2OH with a bag or heavy object (be creative)

DavidKelly
1 month 3 weeks ago

 

Strength Circuit

Goblet Squat (3x12)
12 1+1/4 Goblet squats or bag squats
Pull-ups (3x5-10)
DB Row (single arm) (3x10)
V-ups (3x10)

Metcon For time (time cap 18mins)

DavidKelly
1 month 3 weeks ago

 

Skill Work - Handstand hold 

Try accumulate 1min off free standing HS
this can be done at wall if needed and just push off
get friends and family involved

Metcon (Time)

DavidKelly
1 month 3 weeks ago

 

Metcon (No Measure)

40 on 20 off for 21mins
skipping
DB/KB rows (change @20secs)
step ups (weighted if able)

DavidKelly
1 month 3 weeks ago


Strength Circuit

RDL (3/4 sets 12 reps)
Done with KB/DB or a heavy object work the hamstrings.

DavidKelly
1 month 3 weeks ago

 

Skill Work - L-Sit 

Try accumulate 1min in a Lsit

This can be done hanging or raised off floor (use a few books or a chair)
if not able do some straddle leg lifts 5x5 each leg, try get family of friends involved at home

DavidKelly
1 month 3 weeks ago

 

Metcon (8 Rounds for time)

Every 3mins x8 (24mins)

40 du
12 single arm CJ
12 reverse lunges
score time each round

DavidKelly
1 month 3 weeks ago

Strength Circuit

Split Squats (3/4 sets x 12 reps (6L6R))
Perform this as a circuit slowly move through the exercises

DavidKelly
1 month 3 weeks ago

 

Metcon (AMRAP - Reps)

tabata Mash up 20 on 10 off x7 rounds

-Jumping jacks
-shoulder taps (in plank position)
-skipping
-sit ups
-high knees
-mounatin climbers

DavidKelly
1 month 3 weeks ago


Metcon (AMRAP - Rounds and Reps)


20min amrap


Run 400m
15 air squats
15 push ups
15 swings/ RDLs*