TUESDAY 12 December 2023
Warm-up3x10 push-ups10 Sit-ups10 Air Squats10 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 ...
MONDAY 11 December 2023
Warm-upAMRAP 610 Air squat5 Walker10 Lat line hops8 Hang Power clean (bar)8 front squat (bar)8 Push press (bar)4 Thruster (bar) Workout “Jack Rabbit”For Time:15-12-9-6-3Power CleanLateral Bar HopThrusterLateral Bar Hop L+R =2Load: (43/30kg) ...
FRIDAY 8 December 2023
Warm-up 3x10 Push-up10 Ring Rows10s Rope hang then Warm-up bench press + Sandbag cleans/hold Workout 1 Teams of 2 5-4-3-2-1 (You go I go) Bench BW (Alternate: 3x HR Push-up)Sandbag Cleans*1 Rope Climb each After Each Set then 5-4-3-2-1 (You go I go) Bench BW - 20% (Alternate: 3x HR Push-up)Sandbag Hold (2x reps in seconds 10,8,6,4,2)Strict C2B pull-up ...
THURSDAY 7 December 2023
Warm-upAMRAP 68 Bend + bow8 Alt Lunge Twist8 Box Step-Ups8 PVC PT 8 PVC GM10s Handstand hold S&T 8:00 minute EMOM (4 rounds on each movement)min 1: 4 Handstand push-upmin 2: 12 Alt Single DB Box Step-ups 20/15 Workout “Climbing the Walls”5 Sets2:00 minute AMRAP3 Wall Walks7m Double db Lunge (2x20/2x15) – Max Push-UpsRest 1:00 minute between sets ...
WEDNESDAY 6 December 2023
Warm-up AMRAP 6 10 Air squats 10 Hanging knee raises 10 KB Deadlifts 10 KB Swings Workout “Bullseye”3 Rounds, For Time:30 Wall Balls 10/720 T2B10 Deadlifts @ (100/70kg) ...
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