PushMore

10-9-8-7-6-5-4-3-2-1 reps for time of:

Power Cleans @ 40kg/25kg

Burpees

**********

Burpee Challenge: Day 27

**********

Merdeka!

Happy 53rd Independence Day everyone! The 24 hour endurance is ongoing at PushMore. Drop by the gym to support our runners and join in the fun!

All set for 24 hours of running!

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Recored reps from all 32 intervals.

Compare to 062810.

Burpee Challenge: Day 26

Workout demo by Rob Miller:-

**********

24 hour Endurance Run – It flags off at 10pm tonight. Interested? Details here.

“Diane”

21-15-9 reps of:
Deadlift @ 100kg/60kg
Handstand Push Ups

Beginner: Scale Deadlifts as necessary.
Advanced: Target sub 10mins.

*compare with 072010

Burpee Challenge : Day 24

“Diane” done in 1:49! Check it out:-

200m Walking Lunges. Every 10 steps, do 3 Burpees unbroken.
*Burpees count towards the Burpee Challenge.

Beginner: 100m Lunges
Advanced: Wear 10kg Vest.

Burpee Challenge: Day 23

The rose amongst the thorns.

******

Public Holiday: Nuzul Al-Quran

We are open from 9am – 2pm today. Rev Fitness members are most welcome to train here today!

Three rounds for time of:
Run 700m
21 Push Ups
21 KB Swings @ 24kg/16kg

Beginner: Run 350m, 15 Push Ups, 15 KB Swings. Scale KB accordingly
Advanced: CTF, KB @ 32kg/24kg

Burpee Challenge: 22 Burpees

****

Active Recovery Session (TODAY! 7:30pm-8:30pm)

We have a full house for this evening’s session! Please note that from 7:30pm-8:30pm , there will be NO workouts running at PushMore. Should you be present during this hour, you will need to wait until the session has ended before commencing your warm-up.
To those confirmed for the session, please remember to bring the necessary equipments as informed previously.

****

Public Holiday: Nuzul Al-Quran (Friday, 27th August)

Please note that PushMore will be open from 9am – 2pm.

*All Rev Fitness members are welcome to train at PushMore on this day.

Deadlift 3-3-3-3-3

Then:-

Three Rounds for time of:
50 Double Unders
25 Pull Ups

Beginner: 150 Skips, Scale Pull Ups as necessary.
Advanced: Unbroken Double Unders, Chest-to-Bar Pull Ups.

Burpee Challenge: Day 21

150 Single DB Power Snatch @ 35lbs/25lbs (L/R)

Beginner: Scale weight as necessary
Advanced: DB @ 45lbs/35lbs, Each time you place the DB down, do 5 Push Ups immediately.

*Burpee Challenge: Day 20

Full extension at the top!

*** Active Recovery Class: UPDATE!

5 spots remaining people! Those of you who have booked via Facebook, we have your spot secured.

Hurry!

This coming Thursday, August 26th, we will be holding an Active Recovery Class from 7:30pm – 8:30pm. The purpose on this session will be on speeding up recovery between workouts and improving overall mobility of the body.

FAQ

1) What is Active Recovery?

Active recovery refers to recovering from an exercise using a low-intensity activity. For example, during interval training or fartlek training, you would would sprint for a certain distance then walk to recover. This active recovery helps rid the muscles of lactic acid, which causes soreness and fatigue.

2) What does Active Recovery exercises consist of?

Light jog, bike, walk, swim, stretching, foam rolling, body weight exercises etc – all done at very low intensities.

3) How long do I need to carry out these exercises for?

Between 30mins to an hour. Depending on the exercise you select.

Please book your spot with any of our trainers if you are interested. There will be no WODs going on at that time, as the focus is on the class.

*** Only 15 spots available! ***

(Results)

In 20 Minutes, do as many rounds as possible of:
Run 200m
5 Single Arm KB Push Press @20kg/12kg (L&R)
10 Power Lunges

Beginner: Scale weights as necessary
Advanced: KB @ 24kg/16kg

Burpee Challenge: Day 19