Friday 3/5/2024
Holiday Timetable
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Holiday Timetable 〰️
WEDNESDAY
class: 7:00am - 8:00am
class: 8:00am - 9:00am
open gym: 9:00am - 1:00pm
AFTERNOON CLOSED
THURSDAY
CLOSED
FRIDAY
class: 7:00am - 8:00am
class: 8:00am - 9:00am
open gym: 9:00am - 1:00pm
AFTERNOON CLOSED
SATURDAY
NORMAL SCHEDULE
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Clean and Jerk Complex
Duration: Every 2 minutes for 8 minutes (4 sets).
1 Power Clean + 3 Jerk Dips + 1 Power Jerk
Load: Light/moderate, focusing on speed and technique.
Posterior Chain Strength and Conditioning
Perform 2 alternating sets:
Romanian Deadlift
Reps: 10 per set
Tempo: 2020, with a 5-8 second eccentric phase on the final rep.
Rest: 1 minute.
Sandbag Hold
Duration: 1 minute hold.
Rest: 2 minutes.
Quad Conditioning
3 Sets, each within a 3-minute window:
60sec Wall Sit
14 Split Jumps
45sec Wall Sit
AMRAP Air Squats
Rest: 2 minutes between sets.
Extra Credit - HandStand Conditioning
Perform 4 alternating sets.
Wall Walk
Complete 1 rep.
Straight into.
Wall-Facing Handstand Hold
Hold for maximum duration.
Terminate the hold if you start losing form.
Rest: As needed between sets.
Key Focus:
Hands under shoulders.
Weight on fingertips.
Press into the ground.
Legs and toes squeezed and pointed.
Competition
PAUSE FRONT SQUAT (21X1)
Objective: Build today's Strong Single.
Details: Maintain speed on the way up, perfect mechanics.
HEAVY 3
Strength Event (5 min for load)
Athlete A:
Performs a complex of 4 Front Squats + 1 Shoulder to Overhead
Athlete B:
Performs a complex of 4 Front Squats + 1 Shoulder to Overhead
CLIMB AND CARRY
AMRAP 5'
8 D-Ball Clean to Shoulder
2 Legless Rope Climbs
Athletes work together and rotate after each round
D-Ball weight: 70kg
SIDE EVENT (WOD 1 - SKI WITH THE DEVIL)
AMRAP 7'
Athletes rotate after each round
15 Ski Calories
6 Devil's Presses (2x22.5kg each)
Extra Credit - Sand Bag Hold
Hold For 1minutes
Rest 90 seconds
3 sets
