MONDAY 8 January 2023
Welcome back!Hope everyone had an awesome break and new year, we have a lot of exciting stuff coming this year and we’re very excited to get going! Announcement for the new year:1) Wednesday class schedules will change slightly with the first class starting at 16:30 instead of 15:30. Movement MondayWarm-UpAMPRAP 5 minutes10 Air squat10 Sit-ups10 Lat Line Hops (L+R =1)10s Alt Battle Rope WorkoutE4MOM (16 mins = 4 rounds)100m Run10 Medball clean (10/7)10 Hanging knee raises10 Battle Rope10 Lat medball hops (L+R =1) Scaling: Lat line hops *Reverse order of movements every round*Swap knee raise/battle rope order depending on class size*Scaling: Scale down reps...
FRIDAY 22 December 2023
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 and smiles :)We wish everyone a happy festive season, we will see you all next year, belly's full of Christmas carbs and ready for more fitness! 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) 8Hang Power Clean 8Push press 8Front 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...
THURSDAY 21 December 2023
Warm-Up AMRAP 710 Ring rows10 PVC Pass-Through10 Alt Lunge Twist10 Heel TouchesThen Practice, kipping swings/Sandbag technique/Sled technique Workout Teams of 2 (you go I go) - teams start relay styleBuy In: 100m Sled Push 70/50 (each) 5-4-3-2-1 Sandbag Cleans 10-8-6-4-2 Burpee Over Sandbag 5-4-3-2-1 Bar MU Cash out: 100m Sled Push 70/50 (each) ...
WEDNESDAY 20 December 2023
Warm-upAMRAP 510 Sit-ups10s Handstand hold10 Push-ups20 Singles S&T 10 Minutes Work to a max set of DU's/SU's Workout AMRAP in 10 minutes1 Wall Walk30 Double-Unders20 Hollow Rocks3 Wall Walks30 Double-Unders20 Hollow Rocks5 Wall Walks Continue to keep Double-Unders and Hollow Rocks the same rep scheme and add 2 Wall Walks after every round. ...
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) ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158