Friday 19/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
3 Sets (Alternate between exercises)
A: Dumbbell Bench Presses
10 reps alternating top-down (5 per side)
Increase weight from previous session
Rest 1 minute
B: Tempo Push ups with deficit (21X1)
10 reps
No rest
C: Plank On Rings
Hold for 20-30 seconds
Rest 2 minutes
4 Sets (Alternate between exercises)
A: Hollow Hold
Hold for 20-25 seconds
Rest 1 minute
Hold for 40-45 seconds
Rest 1 minute
2 Sets
A: Max V-Ups
1 minute, max reps
Rest 1 minute
1 minute, max Hold
Rest 2 minutes
6 Rounds (Every Minute on the Minute for 6 minutes)
Max Burpee Box Jump-Overs
30 seconds Work per round.
Box height: 60/50 cm
Focus on smooth footwork
Extra Credit/Done as Session 2 - 7 Sets (90 seconds on / 90 seconds off, total 21 minutes)
AMRAP (As Many Rounds As Possible):
24 Double Unders
6 Alternating Dumbbell Power Snatches @ 22.5/15 kg
200m Run
6 Alternating Single Dumbbell Hang Power Cleans and Jerks @ 22.5/15 kg
Continue from where you left off in each round
10-minute walk to facilitate recovery.
Competition
Quarter Finals
““Effort only fully releases its reward after a person refuses to quit.” – Napoleon Hill”