Death by Push-ups
Then…
Continue on with death by Jump Squats.
Minute 1 complete 1 Push-up/rest remainder of minute. Min 2, 2 push-ups rest remainder of minute. Continue until you can no longer complete required repetitions in the minute. Change to jump squats and continue on with repetitiin. Eg 9 of 10 Push-ups, start jump squats at 11 reps.
#Advanced athletes increase jump squat repetitions by 2 each round.
Goodbye and best wishes Renee.
Join Tanya Ralph for this one in the park.
Best of luck to Renee who is off to Europe on Thursday. We love you Renee and will miss you.
Individual or partnered conplete:
100m walking lunge
100 burpees (jump over partner holding plank)
100 Sit-ups
100 x 10m Shuttle run
#Add weight to movements as equipment allows. Overheas Walking lunge 15/20kg, Medicine ball sit-ups.
Check Facebook members page to confirm details of timings and location (Double Bay at 7am?).
We hope you had a great Christmas with family and friends. Now it’s time to get back into it.
10 rounds for completion :
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
Run 200m
Scale rounds and reps to keep flow of movements.
If you don’t have a pull-up rig head to your local park for this one. Have fun!!
“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.
*Please come on in today and join in for Renee’s farewell workout!
Option 1:
For time:
120 Squats
60 Pull-ups
30 Push-ups
60 Wall Ball 9/6kg
30 C2B Pull-ups
20 Dips
30 DB Thrusters 22.5/15kg
15 Bar Muscle-ups
10 HSPU
Option 2:
80 Squats
40 Ring Rows
20 Push-ups
40 Wall Ball 9/6kg
20 Pull-ups
10 Hand Release Push-ups
20 DB Thrusters 15kg/10kg
10 C2B Pull-ups
5 Dips
