Friday 26/01/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Friday
26/01/2024
- EMOM 5 Mins (5 Rounds):
- Max Barbell Back Squat, 15 secs, 35-60%.
- EMOM 5 Mins (5 Rounds):
- Max Deadlifts, 15 secs, 100/65 kg.
- Every 90 Secs, 6 Mins:
- 4 Sets: 5 Shoulder Presses, 3111 tempo.
EXTRA CREDIT
- Toes to Bar Skill-TECHNIQUE:
- 3 sets: 5-8 arch to hollow.
- 3 sets: 5-8 arch to knee tuck.
- 3 sets: 5-8 TTB, straight legs.
- 3 sets: 5-8 TTB, straight ahead.
*click the movements to see the video
- 2 Rounds For Time:
- 15 Toes to Bars.
- SkiErg 30/25 calories.
- 15 Toes to Bars.
- Rest 2 mins between rounds.
- EMOM 12 Mins (3 Rounds):
- Min 1: 6-8 Alternating Pistols.
- Min 2: 40-60 Crossover Single Unders.
- Min 3: Max Clean and Jerks, 30 secs, 52/36 kg.
- Min 4: Rest.
- 2 Alt Sets:
- A: 10 Banded External Rotations.
- B: 20 Banded Wrist Extensions.
- 1 min rest between exercises.
Competition
Friday
26/01/2024
- EMOM 10 Mins (5 Rounds):
- Min 1: Max Barbell Back Squat, 15 secs, 35-60%.
- Min 2: Max Deadlifts, 15 secs, 125/84 kg.
- Every 90 Secs, 4:30 (3 Sets):
- 5 Shoulder Presses, 3111 tempo.
- 3 Rounds for Time:
- 20 Toes to Bars.
- 10 Bar Muscle-Ups.
- Extra Credit (Second Session):
- Shuttle Progressions:
- 3x: 10s forward/back line hops, one leg, rest 20s.
- 3x: 10s side to side line hops, one leg, rest 20s.
- 3x: 9m single leg forward bound/leg, rest 30s.
- 4x: 6 shuttle runs, rest 90s, 70%-hard effort.
- 10 min AMRAP:
- Burpee Box Jumps, 3,4,5,6,7 and so on.
- Shuttle Runs (2x7.6m) 3,4,5,6,7 and so on.
- Rest 30s between rounds.
FULL WEEKS PROGRAM BELLOW
*LINKS AND VIDEOS FOR MOVEMENTS
