Saturday 16/03/2014
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Saturday 16/03/2014
Barbell Bench Presses
4 Sets of 2.2 reps (double clusters).
Rest: 20 seconds between doubles
Goal: To Increase weight each set.
Rest 1 minute bt sets
Post-Open Deload Option
30-Minute EMOM (Every Minute on the Minute)
Minute 1: 30 seconds of easy biking.
Minute 2: 8 Hip Swivels + 4 Inch Worms.
Minute 3: 30 seconds of easy rowing.
Minute 4: 8 Cossack Squats per side.
Minute 5: 30 seconds of easy skiing.
Minute 6: 30 seconds of Hollow Rocks.
Repeat this sequence five times to complete the 30-minute session.
Competition
Saturday 16/03/2014
Speed and Power (2-3 Sets, Each for Time)
1000/850m Bike Erg
50ft Handstand Walk
10 Power Snatches @ 52/36kg (115/80lbs)
Rest: 2 minutes between sets
Strength and Endurance (2-3 Sets, Each for Time)
500/425m Row
20 GHD Situps
10 Power Clean and Jerks @ 61/43kg (135/95lbs)
Rest: 2 minutes between sets
Skill and Agility (Every 90 Seconds x 3 Sets)
1-2 Legless Rope Climbs (20 seconds cap)
AMRAP Ring Push-Ups until the 45-second mark
Balance and Technique (4 Rounds)
20 Sec AMRAP Pistols; rest 20 seconds
2 Rope Climbs AFAP; rest 20 seconds
Rest as needed between rounds
Mobility and Stability (10 min AMRAP at Easy/Flow Pace)
Quadruped Thoracic Rotations + Overhead Reach: 5 reps/side
Prone Scorpion: 4 reps/side
Single Arm Thoracic Hip Bridges: 3 reps/side
Post-Open Deload Option (30min EMOM)
Min 1: 30 Second Easy Bike
Min 2: 8 Hip Swivels + 4 Inch Worms
Min 3: 30 Second Easy Row
Min 4: 8 Cossack Squats/side
Min 5: 30 Second Easy Ski
Min 6: 30 Second Hollow Rock
