Saturday 3/08/2024

FitneSS

A. Warmup (0-15 mins)

1. General Warmup (0-5 mins)

2. OH Mobility and Squat Mobility (5-10 mins)

Workout 1 - ( 00:00 - 20:00)

 3 Rounds for Time:

• 400m Run

• 25 Toes-to-Bar

• 25 Alternating Dumbbell Snatches (22.5 kg / 15 kg)

• Rest until the clock reaches 20-minutes then proceed to workout 2.

Workout 2 

15-Minute AMRAP (As Many Rounds As Possible):

• 15/12 Calorie Row

• 12 Dual Dumbbell Front Squats (22.5 kg / 15 kg)

• 9 Burpees Over the Rowing Erg

Competition

*Today the emphasis is on the workouts so if you want to skip some of the strength work or even all of them feel free to do so, do your best on the workouts and make sure you perform at your 100%.

A. Warmup (0-15 mins)

1. General Warmup (0-5 mins)

2. OH Mobility and Squat Mobility (5-10 mins)

Workout 1 - (00:00 - 20:00)

 3 Rounds for Time:

• 400m Run

• 25 Toes-to-Bar

• 25 Alternating Dumbbell Snatches (22.5 kg / 15 kg)

• Rest until the clock reaches 20-minutes then proceed to workout 2.

Workout 2 

15-Minute AMRAP (As Many Rounds As Possible):

• 15/12 Calorie Row

• 12 Dual Dumbbell Front Squats (22.5 kg / 15 kg)

• 9 Burpees Over the Rowing Erg
  

*Optional HSPush up Strength - 3 Alternating Sets:

• Max Wall-Facing Strict Handstand Push-Ups
  Perform AMRAP (-1) each set
  Rest 1 minute

• Max Strict Handstand Push-Ups
  Perform AMRAP (-1) each set
  Rest 1 minute

• 15 Kipping Handstand Push-Ups
  Perform AFAP each set
  Rest 3 minutes

Chin-Up (Supinated Grip Strict Pull-Up):
4 sets of 2 reps at 90-95% of 3RM
Rest 90 seconds between sets

Optional Hypertrophy Exercises:

Seated Javelin Press:
3 sets of 10 reps (10 per side each set)
Rest 2 minutes between sets

Bench Press:
4 sets of 6 reps (2-sec pause on chest each set)
Rest as needed

Barbell Skull Crusher:
3 sets of 12-15 reps (2 reps in reserve each set)
Rest 2 minutes between sets