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This dish is quick, easy, low cal with plenty of protein and fresh veg. Best of all you can substitute whatever is in your refrige…

Monday  EMOM for 8 minutes:  1 split jerk  WOD For time: Run 400 M 40/32 ski or row calories Rest 2 minutes, then,&…

Monday  Every 90 seconds for 6 sets: 3 position power clean(High hang, low hang, 2 inches off ground) WOD At minute 0: &…

Monday  EMOM for 6 minutes: Even minutes: 5-10 ring pushups  Odd minutes: 15 support position knee raises EMOM for 5 min…

Monday  Every 2 minutes for 10 minutes(5 sets): 2 snatch deadlifts + 1 pause(at the knee) hang power snatch + 1 pause hang sq…

Here’s a big question in the fitness world: Do you need machines to get fit? The short answer: No.  Here’s a very quick…

Monday  Every 2 minutes for 5 sets: 3 squat snatch @ 65%  3 squat snatch @ 70% 2 squat snatch @ 75% 2 squat snatch @ 80%…

Monday  Every 2 minute for 5 sets: 1 power snatch + 1 hang power snatch + 1 hang squat snatch  WOD 4 rounds for max reps…

Monday  3 sets for quality: 30 second wall sit(set a DB on your thighs if you want more resistance) 8 DB bent over rows each …