Tuesday 30/01/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Tuesday
30/01/2024
EMOM 15 Mins (3 Rounds):
- Min 1: 6 Shuttle Runs.
- Min 2: 10-15 Knees To Elbows.
- Min 3: 8-12cal Assault Bike.
- Min 4: Sandbag Hold, 45sec.
- Min 5: 1 min Rest.
EMOM 15 Mins (3 Rounds):
- Min 1: 1-3 Rope Climbs, 4.6m.
- Min 2: Row, 13/11 calories.
- Min 3: 15-20 V-Ups.
- Min 4: Dumbbell Hold 45sec.
- Min 5: 1 min Rest.
EXTRA CREDIT
GYMNASTICS
3 Sets for Quality:
- Single Leg Tuck Front Lever Negatives: 3 reps, slow & controlled.
VIDEO
- Half Tuck Ice Cream Makers: 2-3 reps/side, with control.
VIDEO
- Low Bar Forward Roll to Chin Over Bar Hold: 3 reps.
VIDEO
Competition
Tuesday
30/01/2024
In 20 Minutes:
Build to 92% 1RM Bench Press.
Build to 5RM Strict Weighted Pull-Ups.
Build to heavy 5 rep Overhead Barbell Reverse Lunge (5 reps/side).
For Time:
- Sandbag to Shoulders: 5-4-3-2-1 reps, 80/60 kg.
- Bike Erg: 10/8 Calories, easy effort between sets.
- Time stops after the final sandbag.
2-3 Sets for Quality:
- Single Leg Tuck Front Lever Negatives: 3 reps.
VIDEO
- Half Tuck Ice Cream Makers: 2-3 reps/side.
VIDEO
- Forward Roll Bar Dismount to Chin Over Bar Hold: 3 reps.
VIDEO
- Rest as needed.
EMOM 15 Mins (3 Rounds):
- Min 1: 4-6 Bar Pull Overs.
- Min 2: Handstand Walk Obstacles, 9m.
- Min 3: 15-25 GHD Sit-Ups.
- Min 4: Sandbag Carry, 23m (x3times).
- Min 5: Assault Bike, 1 min easy spin.
EMOM 15 Mins (3 Rounds):
- Min 1: 1 Seated L Legless Rope Climb + 1 Legless Rope Climb.
- Min 2: Handstand Walk, 15m.
- Min 3: 20-25 V-Ups or 12-16 Knees to Elbows.
- Min 4: Dumbbell Farmers Carry, 23m (x3times).
- Min 5: Easy Row, 1 min.
Extra Credit (Second Session):
- Row Progressions:
- 10 sets: 60 sec on, 2 min rest.
- 12 sets: 100m row, rest 2 mins.
FULL WEEKS PROGRAM BELLOW
*LINKS AND VIDEOS FOR MOVEMENTS
