Challenge For The Week of 7th January 100 DIPS UNBROKEN (for time) THE MISSION: For this challenge, your mission is to perform 100 dips fast and in as few sets as possible. Depending on your level, you should do these either on regular parallel dip bars or alternatively perform bench dips with your feet raised. THE PUNISHMENT: if you must stop and drop to the ground, the punishment is to run 200m. After you have run 200m you will carry on where you left off. ALL THE BEST.
Challenge for the first-week of January Front Leaning Rest (FLR) for max time. This is a position that you will be used to if you are currently serving or have served before. It is an absolute smoker for your core and shoulder stabilization. TO PERFORM :Begin in the top position of a regular push-up and then move slightly forward so your shoulders are positioned above your hands. From here, hold this for as long as possible. Don't forget to time how long this takes you!
Challenge for your first week of December 5th. For this challenge, we want it to be quick, but deadly. You will be performing half of the traditional secret service Snatch test, so 5minutes only. Before you begin, Grab a Kettlebell or Dumbbell and find some space.(Males use 53lb (24kg) Females use 26lb (12kg) Implement.) To complete:Perform as many single arm snatches as possible in 5 minutes. You can change hands or put the KB/DB down at any time.
Challenge for the week of 26th November This challenge is all about testing that grip strength! For many of you who want to improve your number of pull-ups, you may not be aware but your grip strength also plays a big role in the number of reps you can achieve. Today I want you to simply find a sturdy bar and grasp it with both hands about shoulder width apart. Then simply hang there and see how long you can hold yourself for. If you find yourself being able to hang for a long time easily, test yourself using one arm...
Challenge for the week of 19th November This challenge is similar to the previous challenge where you will be working down the reps on one exercise and working up the reps on the other. Work through alternating from Goblet Squats and Kettlebell Swings until you reach the end. The only rule for today's session is that you must not put the kettlebell down until you have completed the challenge! Use a kettlebell weighing between 16-24kg (35-53lbs) Goblet Squats: 10-9-8-7-6-5-4-3-2-1Kettlebell swings: 1-2-3-4-5-6-7-8-9-10