Monday 05/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
05/02/2024
Front Squat:
- Set 1: Max reps @ 90-92%, AMRAP (-1).
- Set 2: Max reps @ 84%, AMRAP (-2).
- Set 3: Max reps @ 76%, AMRAP (-3).
- 3 min rest between sets.
Every Minute for 6 Minutes:
- 1 Squat Snatch @ 80%.
EMOM for 10 Minutes:
M1 - Row 16/12 calories.
M2 - 10 Overhead Squats @ 52/36 kg.
Extra Credit - Wall Walk Skill:
- 2 'look at wall' wall-walks x 10-14, 10-30 sec rest between reps.
Competition
Monday
05/02/2024
Front Squat:
- Set 1: Max reps @ 90-92%, AMRAP (-1).
- Set 2: Max reps @ 84%, AMRAP (-2).
- Set 3: Max reps @ 76%, AMRAP (-3).
- Rest 3 minutes between sets.
AMRAP in 15 Minutes:
- Row 16/12 calories.
- 10 Overhead Squats @ 52/36 kg.
- 8 Strict Handstand Push-Ups.
straight into...
In 6 Minutes:
- Work to a heavy snatch single for the day.
Every Minute for 6 Minutes:
- 1 Squat Snatch @ 80% of heavy single for the day.
Extra Credit (Second Session):
- Rope Clamp to Stand: 3 reps x 3 sets.
- Rope Climb Descent Practice: 1-2 pulls x 2 sets.
- For time, 30% of 3 min AMRAP Score + 3/2/1 reps - AFAP.
- Shoulder Cuff/Elbow Finishers:
2 Sets
- Elbow on Knee DB External Rotations: 12-15 reps/side @ 3011.
- Reverse DB Wrist Curls: 12-15 reps @ 3011.
- Rest 1 minute between each.
