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 ...
Thursday 12 December 2024 (16:30 first class)
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 10 KB deadlift10 KB swing 100m run100m Row Workout7-9-12-15 repsKB Hang clean + Front Squat (per arm) 24/16 200m Run/250m Row (alternate every round) ...
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