Tuesday 23/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
2 Shoulder Presses – Max Load
Objective: Build up to a heavy set of 2 repetitions.
Wall and Plank Holds (2 Sets):
As Many Seconds As Possible (AMSAP) wall-facing handstand (HS) hold with knees tucked. Stop 5 seconds before perceived technical breakdown.
Rest: 60 seconds.
Activity: AMSAP front plank on elbows. Stop 5 seconds before perceived technical breakdown.
Rest: 60 seconds.
Activity: Repeat AMSAP wall-facing HS hold with knees Straight.
Rest: 3-5 minutes between sets.
Running
Every 2 minutes for 6 minutes (3sets)
300m Run
Every 3 minutes for 15 minutes (5sets)
400m Run
Extra Credit Bike:
Duration: 20 minutes at a conversational pace.
set the damper to allow spinning at 85-90 RPM.
Competition
12-Minute AMRAP (As Many Rounds as Possible) for Quality
Freestanding Handstand Hold: 20 seconds within a 3x3 meter box, aim for minimal hand movement.
Hip Airplanes: 3 repetitions per side, focus on control.
Skin the Cats on Rings: Perform 3 repetitions with slow control.
Half Kneeling Diagonal Stretch: 20 seconds per side.
Kettlebell Taters: 8 repetitions using a light load. One repetition includes a swing into a catch and squat.
Videos for Techniques:
EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes, 3 Rounds):
Minute 1:
30sec Max Toes to Rings
Minute 2:
30sec Max Box Jump Overs
Minute 3:
30sec Max Double Unders / 2nd RD: Hand Stand Push Ups / 3rd RD: Wall Balls
Minute 4:
Rest
EMOM 12 Minutes (3 Rounds):
Minute 1:
6-8 Sandbag Cleans at 60kg
Minute 2:
1 Legless Rope Climb to 4.5 meters
1 Rope Climb to 4.5 meters
Minute 3:
4-6 Dual Dumbbell Devil's Press @ 22.5 kg/16 kg
Minute 4:
Ski-Erg for 30 seconds for calories (easy pace)
5 Rounds with Progressive Intensity
Instructions: Aim to increase speed each round; start at a moderate pace and intensify.
Bike 1200 meters
21 KB Swings