Wednesday 24/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
3 Alternating Sets
Go every 2 minutes:
A. Single Leg Landmine Deadlifts
Repetitions: 10 per side.
Loading: Light; focus on achieving full range of motion and balance.
B. Landmine Split Squats
Repetitions: 10 per side.
C. Landmine Tempo Squats (32X1)
Repetitions: 10.
KAREN
For time.
150 Wall Ball Shots.
9 kg (20 lbs) / 6 kg (14 lbs).
Competition
Heavy Complex
Objective: Build up a tough complex for the day.
Complex: 4 Front Squats + 1 Shoulder to Overhead
3 Sets: Every 90 second
Load: 60-70% 1RM Front Squat
3 Alternating Exercise Sets
A. Obstacle Course
Reps: 1 up and Down
Rest: 90 seconds
B. Double Pull Strict Legless Rope Climb
Reps: 1 (with 3 “steps” per side)
Rest: 90 seconds
For Time
18 Cross Over Jumps
9 Snatches 70kg
14 Cross Over Jumps
7 Shoulder To Overhead 90kg
Cross Over Jumps
5 Squat Cleans 100kg
Rest: 4 minutes then…
3 Minutes AMRAP (Partner Synchro)
9 DB Thrusters
9 Line Facing Burpees
Followed by…
2 Minutes AMRAP
Max seconds Handstand Hold (Two attempts each)
Athlete A: 1 minute window
Athlete B: 1 minute window
3 Alternating Sets
Reps: 5-6
Pace: Slow
Rest: 45 seconds
Reps: 6-8
Note: 1-second pause at the top of each rep
Rest: 45 seconds
Reps: 3 per side
Rest: 90 seconds