1
Jun, 2021
21
Mar, 2021
DWF: Strict Cindy and some squat technique
Today’s workout is Strict Cindy, where the pull-ups are strict (no kipping), so it’s 5 strict pull-ups, 10 push-ups, 15 squats amrap ( as many rounds as possible for 20 minutes.
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14
Sep, 2020
DWF: the last 3 day cycle, buy a scale and get a habit
Three fantastic metabolic conditioning workouts! Enjoy. Tweak as you need to
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10
Sep, 2020
DWF: the 4 day cycle. 3 workouts, diet mechanisms and fibre
Ive had a chat with some of my followers, all of whom have said they would prefer to get the DWF’s in their 4 days blocks, so people can see in advance whats coming next.
so I’ll publish this series on the rest day. In each post you’ll get 3 workouts, and a food hint.
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31
Aug, 2020
DWF: Snatches and box jumps, Belly breathing and a food diary nag.
For todays workout you have a video to watch. Allegedly it’s easier to watch a video than read. For those of you who still prefer the written word, it’s a ladder of dumbbell snatches 2,4,6,8 to 20 with 10 box jumps between each level. You can step up if you don’t like jumping.
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30
Aug, 2020
DWF: A bank holiday Sunday workout, hum and a push up challenge
A bank holiday Sunday morning WORKOUT
Set out a run between 2 points 10m apart.Make sure you have a stop watch or the ability to time. So, with a constantly running clock, its 3 rounds of
as many shuttle runs in 1 minute
as many squats in 1 minute
as many burpees in 1 minute
as many walking lunges in 1 minute
as much rest as you can get in 1 minute
28
Aug, 2020
DWF: A lovely workout, too much curry and a nose job.
A cute little workout: 10 dumbbell snatches left, 10 right, 1 turkish get up L, 1 turkish get up R, 10 toes to bar. Amrap 12 minutes. I discovered I could use the door frame of the security gate. which added a few interesting challenges. The square shape gave my fingers and hand a “novel grip experience” and because there are bars coming off it, you have to control where your fingers go, otherwise you can smash them up.
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27
Aug, 2020
DWF: Cindy, toast and a nostril check
The workout.
Today is ” half cindy” day . That’s 10 minutes ( normally 20 minutes) of 5 pull ups (or ring rows) 10 push ups, 15 squats
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24
Aug, 2020
DWF: ring rows and pull ups in a car park.
Todays Daily workout and Food starts with a dinner
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22
Aug, 2020
DWF: a food diary and a workout with anything you can scramble over
Ive been randomly showing you fairly balanced meals over the last month, just to show you that you can take fairly normal food and put it into quantities and rough ratios that are metabolically good for you you. Your system doesn’t really like being bathed in carb. It wants some, but probably not enough to match your current lust for cakes and donuts!
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