Todays Workout

100 Sandbag Thruster Burpees, 100 Chin Ups. Complete as fast as you can and in any order you wish - reps can be broken up into sets.

Record your time.

Train hard!

Todays Workout

10 Sandbag Cleans, 10 Sandbag Walking Lunges, 10 Sandbag Thruster Burpees. As many rounds as possible in 15 minutes.

Record your score.

Train hard!

Todays Workout

10 Sandbag Push Press, 10 Burpees, 10 Sandbag Back Squats, 10 Chin Ups. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout

800m Run, 50 Heavy Sandbag Ground to Overhead, 800m Run.

Record your time.

Train hard!

Todays Workout

10 Chin Ups, 20 Press Ups, 30 Sandbag Back Squats. 5 Rounds.

Record your time.

Train hard!

Todays Workout

10 Chin Ups, 20 Sandbag Thrusters, 30 Overhead Walking Lunges. 5 rounds.

Record your time.

Train hard!

Todays Workout

Death by Push & Pull. In the first minute perform one Chin Up and one Press Up. In the second minute perform two repetitions of each exercise, and so on...

The workout finishes when you can no longer complete the required number of repetitions within any given minute.

Record your score.

Train hard!

Warm Ups for Improved Mobility

Here are some of the mobility warm up exercises I do before training. They will all help with flexibility, performance and avoiding injury.

1. Shoulder Rolls

Take a broomstick or PVC pipe and hold with a wide grip. Keeping your arms straight, raise the bar upwards and above your head. If possible move the bar all the way down towards your lower back. This is best achieved with a shoulder shrug at the top of the movement. If you can do this easily then take a narrower grip on the bar and repeat. Perform 10-20 repetitions.

2. Lunge Stretch

Holding the broomstick or PVC pipe overhead, take a big lunge step forwards. Hold this position for 45-60 seconds. Repeat on the opposite leg.

3. Overhead Squat

With the broomstick or PVC pipe held overhead, perform a squat. Keep the chest high, feet flat and push your hips backwards into the squat. Perform 10-20 repetitions.

4. Squat Stretch

Sit down into a deep squat and, using your elbows, push your knees outwards until you feel a stretch in the groin. Hold for 60-120 seconds.

5. Shoulder Retraction

While hanging from a bar, practice 'activating' your shoulders by drawing your shoulder blades downwards. Hold this position for 5-10 seconds then relax and hold the stretch. Repeat this 5 times without coming off the bar.

Train hard!

Todays Workout

5 Chin Ups, 10 Sandbag Overhead Press, 15 Sit Ups, 20 Press Ups, 25 Sandbag Back Squats. 5 rounds.

Record your time.

Train hard!

Todays Workout

400m run. 10 Heavy Sandbag Back Squats, 20 Burpees. 5 Rounds. 400m run.

Record your time.

Train hard!

Todays Workout

10 Sandbag Push Press, 10 Burpees, 10 Sandbag Back Squats, 10 Chin Ups. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout

10 - 1 of Heavy Sandbag Clean and Jerks, Chin Ups and Handstand Press Ups. Complete 10 repetitions of each exercise, then 9, then 8 etc.

Record your time.

Train hard!

Todays Workout

200m Sandbag Load Carry, 10 Sandbag Power Cleans, 20 Press Ups. 5 rounds.

Record your time.

Train hard!

Todays Workout

20-1 of Sandbag Thrusters, Burpees, Knees to Elbows.

Complete 20 repetitions of each exercise, then 19, then 18 etc.

Complete as quickly as possible.

Record your time.

Train hard!

Todays Workout

50 Heavy Sandbag ground to overhead (anyway you can).

Record your time.

Train hard!

Todays Workout

10 Heavy Sandbag Back Squats, 20 Burpees. 5 rounds.

Record your time.

Train hard!