3 Ways to crush your recovery this weekend

Sleep – Go to bed earlier and sleep longer! sleep is one of the best organic ways to help the body recover from the stressors we apply to it, be it physical, mental or emotional.

Why you need more sleep? Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

Eat – If you haven’t been tracking your food intake as we discussed in the last post, then shame on you!

Regardless of that, if you’re finding it hard to recover from workouts or you just feel sore and tired then you probably aren’t eating enough food. Go to brunch and stuff your face! Try not to eat too many sugary, sweet treats and unfortunately, liquid brunch won’t help with you!! it will mess with step 1 and 2 even more.

Breathe – Take a deep breath or 20! – Diaphragmatic or Belly breathing has shown to improve mood, decrease feelings of anxiety.For athletes, breathing helps to excite us before working out, improve mobility and posture and increases our rate of recovery.  Believe it not on average we breathe 25,000 times a day! And if we are not breathing correctly, that is 25,000 ways to mess us up more than necessary.

Believe it not on average we breathe 25,000 times a day! And if we are not breathing correctly, that is 25,000 ways to mess us up more than necessary. Sore neck? stop breathing into your chest! learn to belly breathe.

Try this – make the room quiet, and have something soft to lie on. Now lie down flat on your back with knees bent at 90 degrees, head on the floor. Place your hands on your belly and closes your eyes. now as you inhale through your nose your going to inflate your belly and keep your chest down, as you exhale through pursed lips your squeezing your belly button to the spine. inhale 7-10 seconds and exhale for 7-10 secs, keep your eyes closed and focus only on the breathing so this for 20-30 breaths and I guarantee you’ll feel better!

After a  long week dealing with different stressors don’t stress yourself out by doing more, Do less this weekend -Recharge – Reload – Relax


Workouts for the week 3rd April-7th April


A. Tempo Front Squat AHAP

5 Sets of 5 Reps @42×2

B. EMOM 12

  1. 5 x Hang Snatch @ 50/30
  2. 8-10 Bar over Burpees



A. Strict press 4 x 10 (Same load)

B. Pendlay Row 4 x 10 AHAP


AMRAP 2 x 5 (2 min rest)

10 Russian KBS 32/24kg

10 Goblet Squat 32/24kg



A. HSPU Skill practice



40 Cal Row

20 Push ups



A. Every 90 secs  x 5 rounds – 10 OHS 50/30

B. For time (30 min Cap)


Power Clean 60/40


STOH 60/40



A. Muscle up skill/Strength

B. EMOM 21

  1. 50 Du’s (45 sec max)
  2. HSPU x 5-7
  3. Pull ups x 8-10


Workouts for the week 6th March – 11th March


For time

working on the odd minutes and resting on the even minutes.

300 Air Squat

200 Sit ups

100 push ups




3 rounds for time

25 ttb/knee raises

50 double unders/ 100 singles

15 squat cleans 60/35


Push press build to 5rm


3 rounds for time

400m run

21 kbs 24/16kg

12 pull ups


Back Squat 6-6-6-6-6 @ 80% 6rm


Row for Calories

Power Snatch 50/30kg


Sallys Birthday workout


9 rounds for time (40 min cap)

7 Squat cleans 80/55kg

8 Burpee box jump 30/24



Gym Closed


Open workout 16.3

Workouts for the week. 7th -11th Feb.



1000m row

50 thrusters 20kg

30 pull ups/Ring rows


establish a 3 rep max OHS



HSPU Skill practice.

30-25-20-15-10-5 Wall balls

400m run between each round



Sports day Team Wod 9am and 4pm



Build to 1 rm push press

BB cycling – 80% above 1 max effort set Push Press no pause in bottom.


  1. 8-10 Power Clean (touch n go) 60/35
  2. 7-9 HSPU


Back Squat 8-8-8-8

Add 2-5kg from last week.

5 rounds for time

5 deadlifts 140/90

50 double unders


Thursday 30th July

A. Push up parade!
B. 4 set of 5 mins work – in 5 mins complete 750m row Amrap push ups – rest 2 mins
C. Split stance good mornings 3 sets of 10 (light to moderate load)


Sunday 26th july

A. 15 mins to est a 1 rm Clean and Jerk for today.

B. EMOM 16 –
1. 2 x Power Clean and Push Jerk @ 70% above.
2. 8-10 Box Jumps

Monday 8th June

test week continues and after a strong PB day I’m stoked to see what the rest of the week brings!! Well done team

Remeber test week brings lower volume but the intensity should still be high!

A. Strict press 1rm

B. AMRAP 15 –
15 Kettlebell swings
15 burpees

Monday 18th May

A. Paused deadlift 5 sets of 3 reps – 5 sec pause at knee each rep, build to heavy but perfect set of 3 reps
B. Amrap 12
10 Toes to bar
20 Kettlebell swings
10 Box over jumps


Monday 4th May


A. Push press 5 sets of 10 reps build to max

B. 5 rounds for time (10 min cap, scale as needed) – 5 x deadlifts 90/70 10 x bar over burpees

Friday 24th April

Great work on today’s complex Team


look forward to Team WoD where you’ll have a to synchronise your team to win! #Entertheworm!


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