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...
FRIDAY 16 December 2022
Warm-up2x10 Ring Rows10 Push-ups10 Bent Over Row (Bar) S&TOpen Gym Workout10-8--6--4--2Incline Push-up20-16-12-8--4Supinated Bent Over Row (40/30) Then 2-4-6--8--10Push-up4-8-12-16-20KB Hanging High Pull (24/16) ...
THURSDAY 14 December 2022
Warm-up3x10 Alternating Battle Rope10 Box Step-ups10 Air Squat10/7 Cal bike Workout40s on 20s off (12 rounds):R1: Max Battle RopeR2: Max Cal BikeR3: Max Box JumpsR4: Max Wall-balls (7/5) *Alternate movements each round*Movements can be done in any order ...
WEDNESDAY 13 December 2022
Warm-upAMRAP 520 Singles/Doubles10 Good Morning10 KB Deadlift (light)10 Kb Swing (light) 1x10 Pause deadlift (1s below knees)15 Deadlift Workout7:00 AMRAP48 Double Unders16 KB Swing (24/16)8 Deadlift (100/65)Load: 24/16kg Rest 2 minutes 7:00 AMRAP32 Double Unders16 KB Swing (16/12)8 Deadlift (80/55)Load: 24/16kg ...
TUESDAY 12 December 2022
Warm-upAMRAP 620s Squat Hold10 Air Squat20 Sit-ups10 Push-up20s Plank Workout"Holdout"2 Rounds:30 Medball Squats (10/7)1 min Wall sit (10/7)30 T2B1 min Dead Hang30 Push-up1 Min plank ...
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