TUESDAY 19 December 2023
*Since we missed it last week ;) Please scale this to make it challenging but not impossible.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 18 December 2023
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 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 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 Leg raise score = Your LOWEST rep round Total score = squat score + push-up score + leg raise score ...
FRIDAY 15 December 2023
Warm-upAMRAP 710 Push-ups10 Ring Rows10 KB Deadlift10 Russian KB Swings WorkoutOption 1:21-15-9Double KB Bench Press (Scaling: DB)KB Bent over rowEvery set break = 7 Push-ups Option 2:21-15-9Push-up (bench)KB Swing (24/16) Every set break = 7 Ring Rows ...
THURSDAY 14 December 2023
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) ...
WEDNESDAY 13 December 2023
Warm-upAMRAP 510 Sit-ups10 Hanging Knee Raises10 Air squats10 Unweighted windmill S&T3 Sets4 Windmills/Low Hanging windmills (each side)*Work up in weight Workout21-15-9KB Swing (24/16)T2BReverse Burpee (15/10 plate), no jump ...
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