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...
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 ...
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