Wednesday 07/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Wednesday
07/02/2024
AMRAP in 2:30 minutes, 2 sets, with 2:30 rest between sets:
- Buy In: Row 250/200 meters.
- 16 Dumbbell Alternating Power Snatches @ 22.5/16 kg.
- Then AMRAP Burpee Pull-Ups
AMRAP in 2:30 minutes, 2 sets, with 2:30 rest between sets:
- Buy In: Row 250/200 meters.
- 20 Pistols.
- Then AMRAP Rope Climbs 4.6 meters.
- Squat Clean and Jerk:
- Set 1: 1.1.1 reps @ 75%.
- Set 2: 1.1.1 reps @ 82%.
- Set 3: 1.1.1 reps @ 84-86%, with 2:30 rest between sets and 30 sec rest between reps.
EXTRA CREDIT - Bar/Ring Muscle Up skill
Accumulate 10-15reps of:
high bar box supported turnovers for quality, focusing on straightening arms quickly.
Every 2 minutes for 8 minutes (4 rounds):
- Ring Support Hold for 5 seconds.
- Bottom of Dip Support Hold for 5 seconds.
- False Grip Chest To Rings Hold for 5 seconds.
- False Grip Passive Hang with Turn Out for 5 seconds.
Competition
Wednesday
07/02/2024
2 sets of AMRAP in 5 minutes with 2:30 rest between:
- Buy In: Row 500/425 meters,
Handstand Walk 15 meters,
12 Deadlifts @ 143/93 kg,
then AMRAP Legless Rope Climbs.
2 sets of AMRAP in 5 minutes with 2:30 rest between:
- Buy In: Row 500/425 meters,
30 Pistols,
10 Power Clean and Jerks @ 61/43 kg,
then AMRAP Rope Climbs.
Squat Clean and Jerk:
- Set 1: 1.1.1 reps @ 77%.
- Set 2: 1.1.1 reps @ 84%.
- Set 3: 1.1.1 reps @ 90%,
with 2:30 rest between sets and 30 sec rest between reps.
EMOM for 5 minutes (5 rounds):
Hold each position for 5sec
- Ring Support Hold for 5 seconds.
- Bottom of Dip Support Hold for 5 seconds.
- False Grip Chest To Rings Hold for 5 seconds.
- False Grip Passive Hang with Turn Out for 5 seconds.
2 alternating sets of:
- A. 3 Dumbbell Goblet Lunge Matrix per side.
- B. 10-12 Leg Curls on Rower.
- C. Max Side Plank Clamshell + hip extensions for 20 seconds per side.
- D. 8-12 Barbell Calf Raises.
Extra Credit (Second Session):
To be Done as a second session:
Shuttle Run Progressions:
3x through
20s forward to back line hops w/ one leg
rest :20
20s side to side line hops w/ one leg
rest :20
+
2-3x through @ casual effort
10yd side shuffle/side
10yd carioca/side
10yd back pedal
+
2min Clock to finish:
10/8 Cal Echo
10 Shuttle Runs
5 Burpee Pull-ups
rest 1min
x until failure or 5 total sets
