Monday 12/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
12/02/2024
EMOM 6 mins:
2 Front Squats @ 50-55%,
speed focus.
EMOM 6 mins:
Power Snatch + Hang Power Snatch + Overhead Squat
@ 45-50%.
EMOM 16 mins (4 rounds):
- Min 1: Max Burpee Pull-Ups for 30 secs.
- Min 2: 10 Overhead Squats @ 52/35 kg.
- Min 3: 10 Crossover Single + 30 Double-Unders + Max Crossover Single Unders.
- Min 4: Rest.
Extra Credit:
Chest to bar pull-ups prep:
10 single-leg box butterfly pullups x 3,
6-10 Progressive Low Bar Butterfly circles x 7,
5 Zottman curls x 3,
Finish with:
10 mins crossover or double under practice.
Competition
Monday
12/02/2024
EMOM 6 mins:
Power Snatch + Hang Power Snatch + OHS @ 45-50%.
Max Front Squats:
AMRAP (-1) @ 93-96% of 4RM
EMOM 6 mins:
2 Front Squats @ 50-55%,
speed focus.
For Time Ladder: (Option 1)
- 75 Double-Unders, 15 C2B, 15 OHS @ 43/29 kg, rest 1 min.
- 60 Crossover Singles, 15 C2B, 15 OHS @ 61/39 kg, rest 1 min.
- 45 Crossover Doubles, 15 C2B, 10 OHS @ 84/52 kg, rest 1 min.
- 75 Double-Unders, 15 C2B, 10 OHS @ 102/66 kg.
*(Option 2): 3-5 Sets of:
- 75 Double Unders,
22/18 Cal Assault,
10 UB OHS (heavy but unbroken),
rest 2 min.
Extra Credit For Time:
- 30 KB Swings @ 32/24 kg, 25 V-Ups, 5 Rope Climbs, rest 1 min.
- 50 Drag Rope DU's, 4 Rope Climbs, rest 1 min.
- 20 KB Swings @ 32/24 kg, 30 V-Ups, 3 Rope Climbs, rest 1 min.
- 75 Drag Rope DU's, 2 Rope Climbs, rest 1 min.
- 10 KB Swings @ 32/24 kg, 35 V-Ups, 1 Rope Climb.
