Thursday 19 December 2024 (first class 16:30)
Thanks for another fantastic year everyone! This will be our last workout before the December break, thank you for another year full of sweat angels.We wish everyone a happy festive season, we will see you all next year! 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) 8 Hang Power Clean 8 Push press 8 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...
Wednesday 19 December (16:30 first class)
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 ...
Tuesday 17 December (16:30 first class)
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 16 December (Rest day)
Happy Day of Reconciliation everyone! See you tomorrow! ...
Friday 13 December 2024
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow Workout8 Rounds8 DB Box dips 8 KB Upright row 24/168 Double DB Hang cleans 2x22.5/2x15 ...
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