Saturday 03/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Saturday
03/02/2024
- AMRAP in 12 minutes:
- 8 Dual Dumbbell Power Cleans and Jerks @ 22.5/16 kg
- 40 Crossover Single Unders
- 8 Dumbbell Box Step-Ups, 61/51 cm @ 22.5/16 kg
- Row 16/12 calories
- Every 2 minutes for 12 minutes (3 rounds):
- 10 Dumbbell Bench Presses @ 30/22.5 kg
- 4-6 Strict L Pull-Ups, 90 sec cap.
EXTRA CREDIT
Strict HSPU Skill Work - Option 1 - Beginner:
- A. 6-12 sec HSPU negatives, every 60-90 sec x 8.
- B. 6-8 Dual DB Z-press + 20 sec hold, rest 90 sec.
- C. AMRAP Unbroken Pike Pushups, rest 3 min.
- D. 20-25 Banded Tricep Extensions x 3-4, rest 90 sec.
Intermediate - Advance Option:
- 3-4 sets: 4 Wall facing strict HSPU, 6 Strict HSPU, rest 2 min between sets.
Competition
Saturday
03/02/2024
- AMRAP in 12 minutes:
- 12 Dual Dumbbell Power Cleans @ 22.5/16 kg
- 40 Crossover Single Unders
- 8 Dumbbell Box Step-Ups, 61/51 cm @ 22.5/16 kg
- Row 16/12 calories
Find 1RM Split Jerk (Pause in Dip):
- Max load for the day with a 1 sec pause in dip.
Seated L-Sit Straddle Rope Pull-Ups:
- 2 sets of Max reps, rest 2 min between sets.
video
- Every 2 minutes for 12 minutes (3 rounds):
- 10 Dumbbell Bench Presses @ 31.5/22.5 kg
- 4-6 Strict L Pull-Ups, 90 sec cap.
