Lunge your way to Faster Bike & Run splits.

Lunge your way to Faster Bike & Run splits.

Lunge your way to FASTER Bike & Run splits!

'The' F$#@ Friday Workout

'The' F$#@ Friday Workout

Todays #FYF is Deadlift Heavy, I know....youre welcome!

How to do a Landmine Squat

Landmine Squat tutoriol


The Kettlebell Deadlift; 3 variations

How to do a Kettlebell Deadlift The kettlebell deadlift. A great way to get the benefits of posterior chain work with out needing a large weight load. The design of the kettlebell also allows for a more center oriented weight location. Reducing the risk of lower back injury.

'The' F$#@ You Friday Workout

'The' F$#@ You Friday Workout

Grab a Heavy Kettlebell and.......

F$#@ You Friday, Workout #9

It's the last day of the work week, time to send it home with a Bang and a Big ole' Middle Finger. Lets fire it up 110% and knock this out of the park!

Cheers, Wes

Warm Up 10 Minutes Light Cardio and Dynamic Stretching


Main Set x 5 Rounds (advanced) or 3-4 Rounds (Intermediate)

Off Set Push Ups x 10/10

KB Goblet Cossack Squat x 10/10

KB with Resis. Band Upright Row x 20

Assault Bike 2 Minutes

Plank (On Elbows) :60 sec


Note: Use a sense of urgency but perform at a pace that each movement is executed with perfect form.


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