Wednesday 24/04/2024

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

FitneSS

3 Alternating Sets

Go every 2 minutes:

A. Single Leg Landmine Deadlifts

• Repetitions: 10 per side.

• Loading: Light; focus on achieving full range of motion and balance.

B. Landmine Split Squats

• Repetitions: 10 per side.

C. Landmine Tempo Squats (32X1)

• Repetitions: 10.

KAREN

• For time.

• 150 Wall Ball Shots.

• 9 kg (20 lbs) / 6 kg (14 lbs).

---

Competition

Heavy Complex

• Objective: Build up a tough complex for the day.

• Complex: 4 Front Squats + 1 Shoulder to Overhead

• 3 Sets: Every 90 second 

• Load: 60-70% 1RM Front Squat

3 Alternating Exercise Sets

A. Obstacle Course

• Reps: 1 up and Down

• Rest: 90 seconds

B. Double Pull Strict Legless Rope Climb

• Reps: 1 (with 3 “steps” per side)

• Rest: 90 seconds

For Time 

• 18 Cross Over Jumps

• 9 Snatches 70kg

• 14 Cross Over Jumps 

• 7 Shoulder To Overhead 90kg

• Cross Over Jumps 

• 5 Squat Cleans 100kg

Rest: 4 minutes then…

 3 Minutes AMRAP (Partner Synchro)

• 9 DB Thrusters 

• 9 Line Facing Burpees

Followed by…

2 Minutes AMRAP

• Max seconds Handstand Hold (Two attempts each)

• Athlete A: 1 minute window

• Athlete B: 1 minute window

3 Alternating Sets

• A. Banded Face Pulls with External Rotations

• Reps: 5-6

• Pace: Slow

• Rest: 45 seconds

• B. Dumbbell Bent Over Reverse Flies

• Reps: 6-8

• Note: 1-second pause at the top of each rep

• Rest: 45 seconds

• C. Kettlebell Arm Bars

• Reps: 3 per side

• Rest: 90 seconds

---