2021 Choose Your Own Adventure Workout Jan 4/21
Complete as many as you can in 1 hour, in any order, but once you start 1 exercise you must finish it before moving to the next one. *21 reps of everything unless stated with a star* (per arm/leg)
1. Calorie Row
2. Calorie Assault Bike
3. 0.21mile run
4. Push-ups
5. Pull-ups
6. Squats
7. Box Jumps (24")
8. Lunges* (per leg)
9. Step Ups* (per leg)
10. Burpees
11. Wall Ball
12. Handstand Push-ups
13. Toes 2 Bar
14. Dips
15. Chin-ups
16. Bench Press
17. Bicep Curls
18. Skull Crushers
19. Shoulder Press
20. D-Ball Cleans (100#/50#)
21. Ab wheel rollouts
22. sit-ups
23. KB Deadlifts
24. KB Swings
25. KB Snatches
26. KB Push Press
27. KB Cleans
28. KB Windmills
29. KB Sumo High Pulls
30. KB Goblet Squats
31. Deadlifts
32. Power Cleans
33. Shoulder 2 Overhead
34. Snatches
35. Front Squats
36. Burpees over bar
37. DB Devil Press (no burpee)
38. DB Thrusters
39. DB Bent over rows
40. DB Turkish Get-ups (21)
41. DB Stiff leg deadlifts
42. DB incline press
43. DB Arnold press
44. Renegade Rows
45. DB Squat Cleans
46. Single arm OH squats* (per arm)
47. Bar Muscle-ups
48. Double unders
49. 21' Handstand walk
50. Windshield wipers
Total reps = 1,155
*Scale Weights as needed
Rx Men: Barbell - 135#, DB's - 40#, KB - 24kg
Rx Women: Barbell 65#, DB's 25#, KB - 16kg
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From a captain and leader on and off the field Mitchell was an every sport star growing up! Now a retired CFL, CIS, MFL & Team Canada Football wide receiver & punt returner with a BSc in Kinesiology, Mitchell brings knowledge from trainers and coaches from across the country. He has been in the fitness industry for over 15 years and is certified throught CanFit PRO as a specialized personal trainer, Crossfit Level 1, Precision Nutrition, TRX Coach, Olympic Lifting, Pregnancy & Postpartum Recovery & Life Coaching.
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