September 30, 2017

The physique builder


Handstand Push up
Strict Pull-up
Run 200m after each round

September 30, 2017


Squat Clean

50% 2 sets of 3 reps + 1 Jerk

65% 2 sets of 3 reps + 1 Jerk
75% 2 sets of 2 reps + 1 Jerk
80% 2 sets of 1 rep + 1 Jerk
85% 3 sets of 1 rep + 1 Jerk

Clean Pull

60% x 5 reps
75% x 5 reps
85% x 3 reps
90% 2 sets of 3 reps


For Time:

30 Squats @10...

September 25, 2017

There’s the treadmill and the bike – those are pretty familiar to us, but what about the indoor rowing machine? This is a piece of equipment that is often ignored because a) We do not know the benefits of using the indoor rowing machine are and/or b) it looks a bit com...

September 20, 2017

Banana-Avocado Bread

Total time: 25 min.

SERVES 14 (serving size: 1 slice)


FAT 3.2g


CARB 30g 




9 1/2 ounces white whole wheat flour (about 2 cups)

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt

3 large...

September 20, 2017

Health Benefits of Avocados

Avocados contain nearly 20 vitamins and minerals including potassium, vitamin E, vitamin C, B vitamins, and folic acid. They are rich sources of heart-healthy monounsaturated fat and dietary fiber. The high fat content of avocados promotes sa...

September 18, 2017

No bullshit... Just hard work and volume for one hell of a pump!

Make sure you are drinking plenty of water during this workout and keep rests no longer than 90 seconds between sets...



Leg extensions 4 sets of 10-15 (2 warm up sets, 2 working sets)
Barbell Squat...

September 13, 2017

% refers to your 1 rep max, so 70% would be 70% of your 1 rep max.

Barbell complex:  A barbell complex is a type of strength circuit where you complete 2, or more exercises with a barbell back to back with no rest without the bar touching the ground.

Day 1:


September 13, 2017

The trap bar has been around since the 80s, when powerlifter Al Gerard invented it to reduce the stress on his back during deadlifts. 

The barbell is shaped like a hexagon in the middle, allowing you to stand inside it rather than holding the weight out in front of you...

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Our Workouts of the day will always be up the day before so you can see what is coming

WOD 13/10/17

October 12, 2017

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