WholeBody
10 x Box Jumps +
10 x Pull Ups +
10 x Around the Worlds +
10 x Kettlebell Cleans +
10 x HSPU +
10 x Goblet Squats
(5 times through)
20km ride..
MMA Conditioning
5mins Skipping
50 x Elbows
50 x Sprawls
50 x Punches (Jab,Cross,Uppercut,Hook)
50 x Knees
50 x 4 Punches, Sprawl, 2 Thigh Kicks
(4 Times through)
…
1min Ground&Pound
1min In & Outs
1min Deadball Slam
1min Punch Combos
1min Skip
(5 times through)
August Tester
6 x Deadlifts @ 150kg +
6 x DB Shoulder Press @ 30kg +
6 x Pull Ups +
6 x HSPU (Handstand Push Up) +
6 x Insteps +
6 x Front Squat @ 75% BW +
6 x Sprawls
6 times through
5km Run
4 x 20 Cable Chest Flys
4 x 20 Rear Cable Flys
4 x 20 Hanging Leg Raise
4 x 20 Plank w/Alternating Side Crunch
50 Lying Pull Ups (Lying under a bar, feet on the floor, pull chest to the bar)
100 Push Ups (Chest all the way to the floor, then arms fully extended)
200 Crunches (Knees bent, feet flat on the floor, Arms extended towards the sky, crunch up so your shoulder blades are off the ground)
300 Squats (Feet slightly wider than the hips, toes pointed out slightly, squat down until your bum touches a med ball, then up until legs fully extended)
The aim is to complete all of this in the fastest time with GOOD technique!!!
You can do any number of any exercise, in any order, just keep a running tally of your reps until you are finished.
40mins of Cardio
Bench Press @ BW – 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg – 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg – 4 x 50reps
Deep Front Squats @ 60kg – 4 x 20reps
10 x 5reps Deadlifts @ 170kg + 400m run
10 x 10 Janda Push Ups + 5 x Archer Pull Ups
10 x 5 Insteps + 1min Plank
2 x 1km row
