May 7, 2020

Please find all our running workouts to help improve your 5k time here. Remember if you're tight on time the priority goes - intervals, aerobic, tempo, if you are able to complete all 3 runs each week you will reap the most reward. Happy running.


Week 1

Warm Up...

April 18, 2020

It's fantastic to see on social media how many people have taken part in the – Run 5, Donate 5 and Tag 5. If you haven’t seen people doing it you’ve been under a rock but what you have to do its run 5k, tag 5 of your mates to do the same and then donate £5 through the...

April 16, 2020

"no amount of anxiety makes any difference to anything that is going to happen" Alan Watts.

For nearly 4 weeks now most people haven’t been able to practice a pull up let alone get underneath a snatch, and this can be crippling for the people whose lives revolve around...

March 14, 2020

Monday - Heavy Day

1. Deadlift - week 4/6


1 Rep off blocks @the weight you hit for 3 last week.

1 x 8 touch and go @75% of 1RM - off the floor.

2. EMOM 10

a - 2 Back Squats @80%

b - 10 Kneeling Press on each arm AHAP.

3. 3 rounds for time - 10 minute cap

21 Goblet Squats...

March 25, 2018

First off we'd like to say a massive congratulations to everyones progress over the past 12 weeks. The programming has certainly stepped up a notch across the board and you've reacted with flying colours. You can find the weekly WODS on the blog as normal and this week...

February 28, 2018

In the first week of the year I posted a blog on how to use the OST framework to help develop your goals into a more structured format and use the framework to set realistic and time driven goals. We’re now approaching the 10th week of the year, nearly 20% of your...

January 14, 2018

Focus on being productive instead of busy.

As human beings, we often try and juggle far too many ideas and new behaviours at the same time without ever actually getting any closer to our objective. In my previous post, I used the OST framework as a guide to outline what...

January 4, 2018

January.....the month everyone and their dog sets new goals to take over the world but in reality things don't always work out as we once dreamed back on January 1st. Lets change that in 2018. 

At any given moment we have 2 options: step forward into growth or step back...

January 1, 2018

Welcome to our Blog for 2018, we are going to be adding weekly updates bringing you tips and hints for in the gym, nutrition and diet guidance and help improving your health outside of the gym. Were aiming to educate you how to become the healthiest, fittest and strong...

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