CHALLENGES


Challenge for the week of the 12th November Today's challenge will be a quick one but trust me, it will be tough. Perform this challenge by alternating between burpees and then pull-ups. For example; Start with 10 burpees, then move on to 1 pull-up, 9 burpees, then 2 pull-ups.. and so on until all are complete! You may scale or substitute the pull-ups with band assisted pull-ups or Inverted rows. Pace yourself and see how long this takes you then record your stats! Burpees: 10-9-8-7-6-5-4-3-2-1Pull-ups: 1-2-3-4-5-6-7-8-9-10

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Challenge for the week of 5th November The goal today is to complete as many reps as possible in the barbell back squat in just 2 minutes. The only rule is, you must not rack the weight! You can rest at the top but you must leave the weight on your shoulders the whole time. Ideally, you will do this with your 80% of your bodyweight. So if you weigh 200lbs, put 160lbs on the bar and away you go! Max reps in 2mins ____

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Challenge for the week of 29th of October 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. Before you begin make sure you have a timer or stopwatch to keep track of your results.How to complete:To perform this is quite simple, move into the top position of the regular push-up and then move slightly forward so your shoulders are positioned above your hands.From here, hold this position as long as possible. Record your stats....

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Challenge for the week of 22nd October ½ Secret service Snatch test. 5 Minute time cap. How to complete: Grab a 53lb (24kg) Kettlebell or Dumbbell and find some space. Females use 26lb (12kg) Implement. Perform as many single arm snatches as possible in 5 minutes. You can change hands or put the KB/DB down at any time. Keep count and record your stats. Good Luck Challenger.    

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