Tuesday 26 May 2020

10 Rounds
200m shuttle Run (50m x4)
15 Wallballs
3 Handstand Pushups

97464042_925448021212765_2265652066762358784_nI seem to be getting a few of these at the moment #newcoach

I have lived a long life and had many troubles, most of which never happened.
Mark Twain

Monday 25 May 2020

60 Dumbbell Push Press
50 Hollow Rocks
40 Ring Rows (DB Bentover rows)
40 Dumbbell Push Press
30 Hollow Rocks
20 Ring Rows (DB Bentover rows)

97449267_1190021391343826_8971306702674591744_nLucky we have Andrew and Marky to put out all these fires on the horizon … #notlongnow

To be thrown upon one's own resources is to be cast into the very lap of fortune; for our faculties then undergo a development and display an energy of which they were previously unsusceptible.
Benjamin Franklin


Saturday 23 May 2020

Outdoor Birthday wod - Workout information posted to the members page

Il_570xN.728801535_k5muDon't panic people I can totally stay calm #birthday

Perhaps the most valuable result of all education is the ability to make yourself do the things you have to do when it ought to be done, whether you like it or not . . .
Thomas Henry Huxley

Friday 22 May 2020

5 Sets of -

5 Deadlits + Deadlift grip hold at the top of the 5th rep
10 Floor press

*This is a superset perform straight after each other
** This can be a Dumbbell or Barbell day
*** If you only have light Dumbbells then you can increase the reps to 10,
Max hold should be no more than a minute

98359387_240647467035139_4062520277211283456_nPaul and Ian out for a stroll with 25kg+

. . . austere perseverance, harsh and continuous, may be employed by the smallest of us and rarely fails of its purpose, for its silent power grows irresistibly greater with time.
Johann Wolfgang von Goethe

Thursday 21 May 2020

20min AMRAP
10 V-ups
10 Odd Object Strcit press
10 Alternating reverse lunges
80 Single Skips


20min AMRAP
8 V-ups
10 Dumbbell (double) Hang Clean and Jerk*
50 Double Unders

Sub* - if you only have a single DB
do 5 reps each arm.

98979148_3317591644917633_6909930491760082944_nLittle T has found another entrant in the "suck shit" category of exercise equipment 

Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound.
James Allen

Wednesday 20 May 2020

For Time:
50 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
30 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
10 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry

91114371_1538220513022607_4128654419858292736_nDemi all set for her farmers carry today 

I don't do more, but less, than other people. They do all their work three times over: once in anticipation, once in actuality, once in rumination. I do mine in actuality alone, doing it once instead of three times.
Henry Ward Beecher

Tuesday 19 May 2020

Indoor Version
“Death by Burpees”
On the Minute for As Long As Possible:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as long as possible.

Outdoor Version:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

Compare - 04 April 2020

97323205_234904681267399_1255472653481803776_nCangie W taking her 40kg Green monster for a stroll on Saturday

The only man who never makes mistakes is the man who never does anything.
Theodore Roosevelt


Monday 18 May 2020

Power Snatch DB or Barbell
Handstand Pushups
Run 300m

98009958_1326316620897709_1041735461422235648_nBugger … 8 weeks to track me down #mobility

Difficulties strengthen the mind, as labour does the body.

Saturday 16 May 2020

20min for max distance -

Sandbag carry

if you don't have a sandbag, load up a backpack, Dumbbells on your shoulders, etc


Know the true value of time; snatch, seize, and enjoy every moment of it. No idleness, no delay, no procrastination; never put off till tomorrow what you can do today.
Earl of Chesterfield

Friday 15 May 2020

5 Rounds
20 Kettlebell Swings
20 Hollow Rocks
1 *Push up

*The push up should take between 30-40 seconds of slow, steady movement to complete

95717780_10223553154676507_2001001546396991488_oEmily DLP and Kirrily A with a good spot for a workout 

Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.
Ralph Waldo Emerson