Gain Muscle

13 September 2018 Warm-up:  10 Rounds: 10 DUs (20 Singles), 5 Burpees Strength: Bench Press: Work to 2RM then, 2×18 AHAP. – No resting at... Read More

12 September 2018 Warm-up: 800m Row, 3 Rounds: 8x Mountain Climbers (Slow), 8x V- up, 10x Dips (or Ring rows). Strength: Push Press: Work to... Read More

11 September 2018 Warm-up:  3 Rounds: 200m Run to Audley, 6x Hang Squat Clean, 6x Thrusters, 6x Hang Power Snatch (empty barbell – please don’t... Read More

10 September 2018 Warm-up:  W. Alabama Run, 2 Rounds: Length of Gym Walking lunge, 5x Burpee Broad Jump, 15x Air Squat. Strength: Back Squat: Work... Read More

8 September 2018  

7 September 2018 Warm-up:  Eastside Lap MOD – Run to W. Alabama to Richmond, Back to W. Alabama then back into W. Main Street. 3... Read More

6 September 2018 Warm-up:  2 Rounds: Block Run, 15x Burpee, 10x Thruster (empty barbell – please don’t drop empty bars), 10x Knees to elbow. Strength:... Read More

5 September 2018 Warm-up:  10 Sets:  10 DUs (10 Singles is fine), 5 Burpees then 2 Rounds: 25m Bear Crawl, 25 Crab Walk, 10x Hand... Read More

4 September 2018 Warm-up:  800m Row, 3 Rounds: 25m Bear Crawl, 3x Wall Walks, 10x Kettlebell Swing. Strength: Push Press: Work to 3RM then, 2×17... Read More

3 September 2018 Warm-up: W. Alabama Run. 3 Rounds: 10x Jumping Back Squat (Empty barbell – please don’t drop empty bars!), 10x 2ct. Mt. Climbers,... Read More