BuaCast

Training Diaries - Tuesday - 9/6/26

03 Jun 2026

Contributed by Lukas

our second last french contrast session Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 8/6/26

03 Jun 2026

Contributed by Lukas

nothing burns like aerobic 12 work Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 7/6/26

03 Jun 2026

Contributed by Lukas

huge work capacity challenge Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 6/6/26

03 Jun 2026

Contributed by Lukas

lots of movements, all in aid of your aerobic power Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 5/6/26

03 Jun 2026

Contributed by Lukas

heavy heavy heavy cleans plus some strength work with our carries Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 4/6/26

03 Jun 2026

Contributed by Lukas

aerobic 6 & aerobic 18 Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 3/6/26

02 Jun 2026

Contributed by Lukas

Back into our final wave of french contrast work Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 2/6/26

26 May 2026

Contributed by Lukas

bigggg wall ball and pull up work capacity workout Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 1/6/26

26 May 2026

Contributed by Lukas

Bank holiday team wod Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 31/5/26

26 May 2026

Contributed by Lukas

Aerobic 6 workgo go go go Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 30/5/26

26 May 2026

Contributed by Lukas

Heavy front squats lots of lunges few backies and RDLs to finish :):):):) Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 29/5/26

26 May 2026

Contributed by Lukas

pushing our dip strength work to new levels Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 28/5/26

26 May 2026

Contributed by Lukas

buildinginsaneworkcapacity Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 27/5/26

26 May 2026

Contributed by Lukas

some nice skill work into an open workout you'll never forget Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 26/5/26

19 May 2026

Contributed by Lukas

Heavy Farmer CarriesHeavy Power Cleans then heavierthen heavier again.... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 25/5/26

19 May 2026

Contributed by Lukas

ALLTHEPRESSING Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 24/5/26

19 May 2026

Contributed by Lukas

Heavy weights and heavy breathing Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 23/5/65

19 May 2026

Contributed by Lukas

Classic CrossFit style fitness Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 22/5/26

19 May 2026

Contributed by Lukas

Front squats are front and centre again Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 21/5/26

19 May 2026

Contributed by Lukas

Upper Body Assault Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 20/5/26

19 May 2026

Contributed by Lukas

go find your flow Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 19/5/26

12 May 2026

Contributed by Lukas

cleans session 3/3 of power phaseDONOTMISSIT <3 Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 18/5/26

12 May 2026

Contributed by Lukas

26.1 prep go get it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 17/5/26

12 May 2026

Contributed by Lukas

aerobic 6aerobic 6aerobic 6 Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 16/5/26

12 May 2026

Contributed by Lukas

work capacity workbig ole sets of pull ups & db snatches Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 15/5/26

12 May 2026

Contributed by Lukas

French contrast session 3 of 3 find an onze of energy from somewhere, anywhere, utilise it Hosted on Acast. See acast.com/privacy for more information...

Training Diaries - Thursday - 14/5/26

12 May 2026

Contributed by Lukas

move heavy move fastmove with flow Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 13/5/26

12 May 2026

Contributed by Lukas

Aerobic 12 training x2:) Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 12/5/26

05 May 2026

Contributed by Lukas

clean pulls pull cleans Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 10/5/26

05 May 2026

Contributed by Lukas

heavy pull ups all the running Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 11/5/26

05 May 2026

Contributed by Lukas

wall ball practicewall ball decision making Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 9/5/26

05 May 2026

Contributed by Lukas

lungeheavyoverhead lessgoooo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 8/5/26

05 May 2026

Contributed by Lukas

bikepressbike different pressbike other type of press Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 7/5/26

05 May 2026

Contributed by Lukas

phase 2 of our clean progressoinPOWER is the name of the game Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 6/5/26

05 May 2026

Contributed by Lukas

couple of pull upshandful of box jump oversno biggie.... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 5/5/26

28 Apr 2026

Contributed by Lukas

french contrast training v2 - go find a way to increase output somewhere Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 4/5/26

28 Apr 2026

Contributed by Lukas

Big bank holiday team session Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 3/5/26

28 Apr 2026

Contributed by Lukas

jerk positional work plus a cindy style amrap Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 2/5/26

28 Apr 2026

Contributed by Lukas

four 6 minute workoutscan you get any finished ... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 1/4/26

28 Apr 2026

Contributed by Lukas

Big day of liftingone final chance in this block to focus on the catch positon of the clean! Hosted on Acast. See acast.com/privacy for more informati...

Training Diaries - Thursday - 30/4/26

28 Apr 2026

Contributed by Lukas

ALL ROUNDERwe're testing this workout - go get it team! Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 29/4/26

28 Apr 2026

Contributed by Lukas

Upper body strength & positional workplus some sneaky leg extras Hosted on Acast. See acast.com/privacy for more information.

Training Block 2 - 2026

14 Apr 2026

Contributed by Lukas

We're into a new training block - heres the podcast with all the deets you need LETSSS GOOOO Hosted on Acast. See acast.com/privacy for more informati...

Training Diaries - Tuesday - 7/4/26

01 Apr 2026

Contributed by Lukas

we haven't heavy front squatted in FOREVERlets see where we're at today! Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 6/4/26

01 Apr 2026

Contributed by Lukas

Bank holiday team workkkkkkk Hosted on Acast. See acast.com/privacy for more information.

GAME DAY 4/4/26

01 Apr 2026

Contributed by Lukas

GAME DAY #1 of 2026heavy clean - go find your 1rm franramp 4 - can you beat your score? or even, get it finished? Hosted on Acast. See acast.com/priva...

Training Diaries - Friday - 3/4/26

01 Apr 2026

Contributed by Lukas

SWITCHED ON a previous benchmark workout, if you've been here a while you'll remember this. If you're new, you wont forget it. Hosted on Acast. See ac...

Training Diaries - Thursday - 2/4/26

01 Apr 2026

Contributed by Lukas

Pick your dose in part A - just make it worth it!then work work work in part B Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 1/4/26

31 Mar 2026

Contributed by Lukas

HEAVY HANG SNATCH plus some desaturation repeats - you're welcome Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 31/3/26

25 Mar 2026

Contributed by Lukas

HEAVYYYYY pull ups plus hard hitting aerobic respiration work Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 30/3/26

25 Mar 2026

Contributed by Lukas

a full block of training aerobic delivery work over and overready for this!!lets goooooo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 29/3/26

25 Mar 2026

Contributed by Lukas

SNATCH SUNDAYS Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 26/3/26

25 Mar 2026

Contributed by Lukas

Just FYIyou've hammered back squats for 6 months go get it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 28/3/26

25 Mar 2026

Contributed by Lukas

Muscle endurance worklets blow them up! Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 27/3/26

25 Mar 2026

Contributed by Lukas

Love a good repeat go beat your last score Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 25/3/26

25 Mar 2026

Contributed by Lukas

Upper body strength push to the limits Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 25/2/26

19 Feb 2026

Contributed by Lukas

Hang snatch cluster sets go chase that drive and sit speedthen your heavy squats leessssgggoooooo Hosted on Acast. See acast.com/privacy for more info...

Training Diaries - Tuesday - 24/2/26

19 Feb 2026

Contributed by Lukas

Breathing Mechanics Matterwork it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 23/2/26

19 Feb 2026

Contributed by Lukas

Fran Conditioning work you know how fran feels - prep for it deliberately today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 22/2/26

19 Feb 2026

Contributed by Lukas

Strict pull up work and oxygen desaturatoin repeats Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 21/2/26

19 Feb 2026

Contributed by Lukas

A conditioning challenge go take the training you've done and apply it to this big ole challenge Hosted on Acast. See acast.com/privacy for more info...

Training Diaries - Friday - 20/2/26

19 Feb 2026

Contributed by Lukas

session 2 of this version of back squatsinto some nice leg and upper body strength endurance work Hosted on Acast. See acast.com/privacy for more info...

Training Diaries - Tuesday - 17/2/26

11 Feb 2026

Contributed by Lukas

FRAN SPECIFIC TRAINING pick your poison and build some serious confidence Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 16/2/26

11 Feb 2026

Contributed by Lukas

Heavy clean cluster setsPlus a FAST pace respiratory workout Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 15/2/26

11 Feb 2026

Contributed by Lukas

The heart needs a certain level of stress in order to develop into a more powerful more efficient beast go stress it Hosted on Acast. See acast.com/pr...

Training Diaries - Saturday - 14/2/26

11 Feb 2026

Contributed by Lukas

Valentines day Partner workout bring your favourite person and get after it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 13/2/26

11 Feb 2026

Contributed by Lukas

CleansSnatchesSnatchesCleans Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 12/2/26

11 Feb 2026

Contributed by Lukas

New phase of the squat program - we're getting heavy !!!! Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 11/2/26

11 Feb 2026

Contributed by Lukas

Pull Up Strength and Desaturation repeatssssss Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 8/2/26

03 Feb 2026

Contributed by Lukas

Breathe heavybreathe deepgo go go Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 9/2/26

03 Feb 2026

Contributed by Lukas

FranRap is HERE lots of training done - lesssgooooo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 10/2/26

03 Feb 2026

Contributed by Lukas

breatheeeeeeeee Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 5/2/26

03 Feb 2026

Contributed by Lukas

Cardio Challengego win ;) Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 6/2/26

03 Feb 2026

Contributed by Lukas

Power Output challenge be bravebuild power Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 4/2/26

03 Feb 2026

Contributed by Lukas

35min non stop delivery system work Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 7/2/26

03 Feb 2026

Contributed by Lukas

Repeat workout check your scores - go beat 'em Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 3/2/26

28 Jan 2026

Contributed by Lukas

last day of this squat cycle lessgoooo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - Big Bank Holiday Workout

28 Jan 2026

Contributed by Lukas

45 minslessssgoooooo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 1/2/26

28 Jan 2026

Contributed by Lukas

movement efficiencystrength endurancego get it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 31/1/26

28 Jan 2026

Contributed by Lukas

Rowing tekkersRowing fitness rowing rowing rowing Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 30/1/26

28 Jan 2026

Contributed by Lukas

upper body & lower body sendies Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 29/1/26

28 Jan 2026

Contributed by Lukas

You gotta moveYou gotta breathe You gotta go fast Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 28/1/26

27 Jan 2026

Contributed by Lukas

Big upper body conditioning day Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 27/1/26

21 Jan 2026

Contributed by Lukas

Stronger legs require heavy weightsLFG Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 26/1/26

21 Jan 2026

Contributed by Lukas

Wanna work on your pull ups?DONOTMISS THIS ONE Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 25/1/26

21 Jan 2026

Contributed by Lukas

Efficient by nameEfficient by nature Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 24/1/26

21 Jan 2026

Contributed by Lukas

StrengthEnduranceStrength Endurance Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 23/1/26

21 Jan 2026

Contributed by Lukas

we all have our limiters - today we're training all 3 Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 22/1/26

21 Jan 2026

Contributed by Lukas

Squats on squats on squats Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 20/1/26

14 Jan 2026

Contributed by Lukas

Pull Up Capacity work into Aerobic Desaturation repeats lesssgoooo........ Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 19/1/26

14 Jan 2026

Contributed by Lukas

Bomb on the Bus Stylewith an extra conditioning bump ....... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 18/1/26

14 Jan 2026

Contributed by Lukas

Thruster capacity work plus aerobic conditioning Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 17/1/26

14 Jan 2026

Contributed by Lukas

STRENGTH AND CONDITIONING WORK carriescardiokipping ..... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 16/1/26

14 Jan 2026

Contributed by Lukas

hang snatch power trainingpower clean power trainingclean deadlift position and power training..... Hosted on Acast. See acast.com/privacy for more in...

Training Diaries - Thursday - 15/1/26

14 Jan 2026

Contributed by Lukas

longer steady effort to work on aerobic delivery systemfollowed by some aerobic desaturation sprint repeats!...... Hosted on Acast. See acast.com/priv...

Training Diaries - Wednesday - 14/1/26

13 Jan 2026

Contributed by Lukas

Pull Up Capacity work ........... Hosted on Acast. See acast.com/privacy for more information.

TRAINING BLOCK 1 - 2026

06 Jan 2026

Contributed by Lukas

STARTING 2026 OFF WITH A BANG ....... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 23/12/25

16 Dec 2025

Contributed by Lukas

If I say OPTIONALITY you'd say... SPLIT CLEAN Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 22/12/25

16 Dec 2025

Contributed by Lukas

I mean ... you can't help but get fitter today... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 21/12/25

16 Dec 2025

Contributed by Lukas

Speed is the name of the game todayinto your jerksand on your ergs Hosted on Acast. See acast.com/privacy for more information.