Wednesday 20/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Wednesday 20/03/2024
3 Sets for Times:
9 Deadlifts
6 Power Cleans
3 Hang Power Cleans
Weights: 60 kg for men / 43 kg for women
Go every 3 minutes
6-Minute AMRAP with a Focus on Technic:
30-second Wall Sit
5 Shrimp Squats per side (perform slowly and controlled)
Conditioning
Part 1 - AMRAP in 4 Minutes:
10 Wall Ball Shots, weights: 9 kg for men / 6 kg for women
Bike 10/8 calories
Rest: 4 minutes before moving to Part 2.
Part 2 - AMRAP in 4 Minutes:
30 Air Squats
Row 10/8 calories
Competition
Wednesday 20/03/2024
3 Sets for Times:
9 Deadlifts
6 Power Cleans
3 Hang Power Cleans
Weights: 75 kg for men / 50 kg for women
Rest: 2:1 ratio between each set
For Time:
20 Weighted Pistols, 22.7 kg for men / 15.9 kg for women
30 Pistols
Note: Hold the weight in any comfortable manner for weighted pistols.
10-Minute AMRAP with a Focus on Technique:
15m Reverse Sled Drag (light load, use beld on hips, focus on knee drive and quadriceps engagement)
30-second Wall Sit
5 Band-Assisted Natural Knee Extensions (perform slowly and controlled, focusing on a deep stretch in the hip flexors and quadriceps contraction, keep hips extended)
Part 1 - AMRAP in 4 Minutes:
10 Wall Ball Shots, weights: 9 kg for men / 6 kg for women
Row 10/8 calories
Rest: 4 minutes before moving to Part 2.
Part 2 - AMRAP in 4 Minutes:
5 Squat Snatches, weights: 61 kg for men / 43 kg for women
Row 10/8 calories
Rest: 4 minutes before moving to Part 3.
Part 3 - AMRAP in 4 Minutes:
30 Air Squats
Row 10/8 calories
Extra Credit:
Every 4 minutes for 2-4 sets:
2-minute clock:
4 Wall Walks
4 Bar Pullovers
AMRAP Handstand Walk in remaining time (turn around every 7.6 meters, in 1.5 meter increments)
Note: Perform an easy bike spin between sets.
