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

• B: Reverse Plank on Elbows

• Hold for 40-45 seconds

• Rest 1 minute

• 2 Sets

• A: Max V-Ups

• 1 minute, max reps

• Rest 1 minute

• B: Weighted Superman Hold

• 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.

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Competition

Quarter Finals

““Effort only fully releases its reward after a person refuses to quit.” – Napoleon Hill”

— Quote Source

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