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
3 years 2 months ago
Warm up
Box squat specific

Strength: 20mins
Box squat 65% x5 75%x5 85%x3 Of 3rm
Wod: 5 rounds

15/10kcal assault bike
10 burpees
rest 2 mins
DavidKelly
3 years 2 months ago
Warm up
General warm up

Skill work or test movemnets:
Open wod dependant
Wod: recovey intervals
Row 250m 70% pace

rest 1min
8 rounds
DavidKelly
3 years 2 months ago
Warm up
Gerneral/ Shoulders/ wrists

SKill:
HSPU skill work with coach
Wod: 2mins on 1min off x5
Run 200m
3-5 HSPU or skill variant
Remaining time max effort hollow hold
DavidKelly
3 years 2 months ago
Warm up
Shoulder Mobs for OH squat
DU skill 10mins
Strength: 10mins
Oh squat to slowy build to weight for wod doing 5 reps each time with a minmal pause in the bottom
Wod: 18 mins EMOM
DavidKelly
3 years 2 months ago
Warm up
Shoulder mobs/activation

Strength 15mins
Push press build to heavy triple
Wod: 15min Partner amrap
20 Push press 50/35
20 box jumps
20 kb swing russian24/20
Shared reps
DavidKelly
3 years 2 months ago

Warm up
Front squat specific

Strength: 20mins
Front squat 65% x5 75%x5 85%x3 Of 3rm
Wod: For time
Row 800m
150 DU
800m run

 

Cool down-

couch/pigeon stretch/ calf stretch

DavidKelly
3 years 2 months ago
Open wod 17.2 :)
DavidKelly
3 years 3 months ago
Warm up
Gerneral/ Shoulders/ wrists

SKill:
HSPU skill work with coach
Wod: 15mins EMOM
1st 5 HSPU / 2 wall walks
2nd Assault bike 30secs
3rd Hollow 30 secs
DavidKelly
3 years 3 months ago
Warm up 15mins
Posterior chain
Power clean drills
Strength: 10mins
Power cleans Pause in catch 3 sec
Build to moderate load

Wod: 20min partner amrap
1 Power clean 60/40
DavidKelly
3 years 3 months ago
Warm up

Back squat specific

Strength: 20mins
Back squat 65% x5 75%x5 85%x3 Of 3rm

Wod: For time
25-20-15-10-5
Wallballs 20/14
Hang Power snatch 35/25