“The past can hurt. But the way I see it, you can either run from it, or learn from it.”
Rafiki, 1994
Featured December
Strength
5 sets * 5 reps
COMPLEX
Deadlift
Sumo High pull
Hang Clean
Push Press
EMOM 10 min
10 push ups
10 squats
10 situps
Featured November
Strength
3 sets
8 Benchpress
8 DB press
8 DB Fly press
EMOM
10 hang cleans
Featured October
Strength
Backsquat
Work up to 3 rm
3 sets of 6 reps @80%
30 sec plank
30 sec hang between sets
Metcon for time
4 rounds of
15 burpees into pull-up
25 situps
Featured September
T-bar row (3 sets * 6-8 @ max)
10 pull ups in between sets
Lying Dumbbell row inclined (3 sets * 6-8 @max)
10 Hyperextensions between sets
Renegade dumbbell row (3 sets * (6-8 @ max)
10 db shrugs inbetween sets
Single arm T-bar row (3 sets * 6-8 @max)
Featured August
Complex (5 sets / 5 min / 1 min pause)
10 bench press (80% 3rm)
5 Man makers (2*15kg)
10 DB benchpress (60% 3rm)
10 medicine ball throw (vertical, 10 kg)
Featured July
- Birthday Box - 🍒 vs. 🍑
AMRAP 15min
P1: 34 box step ups (2*10kg)
P2: 34 pushups
-P1: 34 weighted lunges (2*10kg)
P2: 34 Benchpress (30kg)
P1: 34 pushups
P2: 34 box step ups
P1: 34 Benchpress
P2: weighted lunches
into max
Wall balls / Pullups (alternate)
Featured April
For time (12-9-6-3)
Cal bike
Wallballs (15kg)
Barbell Thrusters (15kg)
Sumo Deadlift Highpull (26kg)
Handstand Pushup
Featured March
Tabata (4 x 60 sec / 20 sec)
Sitting push press (20 kg)
Pullups
Assault bike
Situps
Alt. DB Snatches
Fetaured February
Tabata (4 x 60 sec / 20 sec)
Push press (30 kg)
Pullups
Ball over shoulder (15kg)
Backsquat (45kg)
Rower
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For that extra bit of motivation
Enjoy this amazing musical mix of motivational beats to help you to become a better versioon of yourself by tomorrow. Inspired by the greatness that you will find inside yourself and in your fitness partners. Perfect for your gym workouts, running as well as professional competition training.
Commit for progress #CFP