Two AMRAPs and one task for time. First 6 minute AMRAP consists of: 3 x WBKC (details here or download PDF) 1 x Alternating Sots Press   Second 6 minute AMRAP consists of: ...

BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core

The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I've been using it since 2010 for my BJJ Strength...
The Bent Press

The Bent Press

The Bent Press is an exercise everyone should be incorporating in their training, it's awesome for so many things. Thoracic mobility Flexibility Core strength Shoulder mobility Shoulder strength Improved...

Shoulders—Don’t Wait till You Have a Problem

As a physiotherapist I get to see a ton of patients that come in with shoulder problems. The number one profile I see with this; a late 30s, early...

Kettlebell Lunge Windmill for Thoracic Mobility and more

The kettlebell lunge windmill is one of my favourite exercise to use at the end of a hard workout. Major benefits Thoracic mobility Thoracic rotation Shoulder stability Shoulder strength Core...
Kettlebell Strength + Mobility Workout

Strength and Mobility with Kettlebells

Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in one, have a go at it and post...
squeeze your glutes meaning

The REAL Reason You Should Squeeze Your Glutes

This article will be interesting for trainers and people that squat, especially if you experience lower-back pain or want to lift more weight with your weighted squat. Apart from...
Bad Shoulders

If You Have Shit Shoulders, Fix Them

Bit of a boring rant but necessary! Think about thin, lean, jacked, sexy you later on! Do you want to be riddled with injuries or be able to push the...
Knees if you please

Knees If You Please

If you have awesome feet and awesome hips, chances are, your knees will be relatively happy. You can dive further in to strengthening them for sports, running, changing direction...
Anna Junghans

The Best Warm-up For CrossFit

I've been so disillusioned with the majority of warm-ups in CrossFit, 75% of the boxes I've been visiting over the last few years in Europe have simply no idea...

Stay connected