Let’s talk about goals. When I was back in 2015 I set the goal, publicly (to my family) that I wanted to deadlift over 200. Sounds silly now, all those years ago, but it really helped. Then over Christmas, my brother gave me book which was geared towards just building strength. Great! I’d follow the program, and supplement it with CrossFit. It worked. Within 10 weeks I was significantly stronger and I managed to PB my fight gone bad score by a huge margin. This was progress.

Every program goes through a phase. Some will be strength focused. Some will be mobility focused. Some may be more cardio focused. The aim of the program is to keep you guys progressing without losing site of the big picture. Of enjoying the process and much as seeing progress. Recently we’ve been more focused (as you may have seen) so splitting muscle groups down into days. Monday and Tuesday being primarily leg day. Wednesday and Thursday being a push. Then Friday being a p

If you’ve ever watched someone effortlessly pull themselves up and over a bar, you might have thought, “Wow, that looks tough!” Well, you’re right. Muscle-ups are a challenging move, but they’re also incredibly rewarding. I’ve been there, struggling to get that first clean muscle-up, and I want to share the exact steps that helped me master this skill. Whether you’re just starting out or have been trying for a while, this guide is packed with beginner muscle-up tips to get yo