TUESDAY 3 January 2023
Welcome back!Hope everyone had an awesome break and new year, we have a lot of exciting stuff coming this year and we're very excited to get going!OPEN PREP STARTS NOW Movement MondayWarm-UpAMPRAP 5 minutes10 Air squat10 Sit-ups10 ball Slams10 Lat Line Hops (L+R =1) WorkoutE4MOM (16 mins = 4 rounds)8 Medball clean8 Medball situps Scaling: sit-ups8 Ball slams (15/10)8 Lat medball hops (L+R =1) Scaling: Lat line hops 10/7*Reverse order of movements every round ...
THURSDAY 22 December 2022
Warm-up 1x 15 Air Squat 15 Push-up 15 Sit-ups 15 Ring rows 15 Step-ups 15 KB Deadlift 15 KB Swing 15 Ball Slams 2x (bar) 10 Hang Power Clean 10 Push press 10 Front Squat Workout “12 Days of Christmas” Movements (see below for full workout): 1 Thruster 2 Push Press 3 Front Squat 4 Hang clean 5 Power Snatch 6 Pull-ups 7 K2E 8 KB Swing 9 Ball-slams 10 Wall-balls 11 Burpees 2 Plate 12 Alt OH Plate Lunges (L+R =1) Bar: 35/25 KB: 24/16 Plate: 20/15 Ball 15/10 Like the song “12 Days of Christmas” complete each movement in ascending order then work back down to 1, adding one exercise per round. ...
WEDNESDAY 21 December 2022
Warm-up 3x 10 push-ups 10 Sit-ups 10 Air Squats 10 Box Step-ups5 Tuck Jumps Workout "Deck of Death"/"Deck of Fitness" Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts ♥️: Push-UpsDiamonds ♦️: Sit-UpsClubs ♣️: Air SquatsSpades ♠️: Box jumps (24/20 in) Card value determines the number of reps (face cards = 10, Aces = 11). Jokers = 15 Burpees *Shuffle cards before you start ...
TUESDAY 20 December 2022
Warm-Up10 Ring rows10 PVC Pass-Through10 Air Squat10 Heel Touches(DB)20 Hang Power Clean (10 Per Arm)20 Push Press (10 Per Arm)(Bar)10 Deadlift10 Hang Power Clean10 Push-Press Workout"The Elephant"Lift a total of 6000Kg(Men)/4000Kg(Women) (The weight of an average African elephant) from the ground to overhead. *Scaled: 5500kg(Men)/3500Kg(Women) Movements allowed:Kettlebell(Single)/Dumbell(Single)/Barbell SnatchKettlebell(Single)/Dumbell(Single)/Barbel Clean + JerkBall G2O Any load for movements, try to commit to weights before the workout (can change load if movements become unsafe) ...
MONDAY 19 December 2022
Warm-up 2x 15 Ring Rows 15 Push-up 15 Air Squat 15 Leg Raises (assisted) Workout TABATA BOTTOM to BOTTOM Squats *Proper hold, chest up *Breaking the hold = +1 to cash out (capped at +4) Squat Score = Your LOWEST rep round *Rest 2 Minutes TABATA TOP to Top HR Push-ups *Proper hold, hands and feet on the floor during the hold, hips low *Breaking the hold = +1 to cash out (capped at +4) Push-up score = Your LOWEST rep round *Rest 2 Minutes TABATA BOTTOM to BOTTOM leg raises (assisted) *Proper hold, legs off ground angle no more than 25 degrees *Breaking the hold = +1 to cash out (capped at +4) Leg raise score = Your LOWEST...
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