Thursday 18 December (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 17 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 16 December (09:00 Workout)
Warm-up3x10 Push ups10 Ring Rows 10 Air squats/lunges 10 Sit-ups Workout "Bring Sally"Squats (10/7 kg ball) Rest 1 minutePush-upsRest 1 minuteLeg raisesRest 1 minuteCash out for time:Burpees *Every break + 3 burpees to your cash out OR 3Rounds AMRAP 3:24 10 Burpees 15 Air squats 20 Sit ups Rest 1 minute between rounds ...
Monday 15 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/double)/Dumbell(Single/double)/Barbell SnatchKettlebell(Single/double)/Dumbell(Single/double)/Barbel Clean + JerkBall G2O Any load for movements, try to commit to weights before the workout (can change load if movements become unsafe) ...
Friday 12 December 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows 10 Air squats 10 Sit-ups Workout (Or open gym) "Bring Sally"Squats (10/7 kg ball) Rest 1 minutePush-upsRest 1 minuteLeg raisesRest 1 minuteCash out for time:Burpees*Every break + 3 burpees to your cash out https://www.youtube.com/watch?v=ASPISg3WfSg Bodybuilding workout (if you are doing next week) 4 Rounds21 Banded pull-downs15 KB Curls 24/1612 Close grip Bench press 40/30Rest 90s between rounds ...
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