Monday 29/04/2024

Holiday Timetable

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Holiday Timetable 〰️

WEDNESDAY

class: 7:00am - 8:00am
class: 8:00am - 9:00am
open gym: 9:00am - 1:00pm
AFTERNOON CLOSED

THURSDAY

CLOSED

FRIDAY

class: 7:00am - 8:00am
class: 8:00am - 9:00am
open gym: 9:00am - 1:00pm
AFTERNOON CLOSED

SATURDAY

NORMAL SCHEDULE

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

Book Your Training

FitneSS

Strict Pull-Up Challenge

Objective: Complete 30 strict pull-ups.
Time Limit: 8 minutes.
Instructions: Do not drop from the top; control the descent to the bottom position.

Murph Preparation

Part A
3 rounds for time

Run 300 meters.
Perform 10 feet-elevated ring rows.

Rest: Equal time rest between rounds (1:1 work/rest ratio).

Part B
2 rounds for time.

Run 300 meters.
Complete 20 push-ups.

Rest: Equal time rest between rounds (1:1 work/rest ratio).

Part C
1 round for time.

Run 300 meters.
Perform 75 air squats.

Extra Credit - 3 Alternating Sets

Barbell Bicep Curls

Reps: 15.
Instructions: Stand while performing curls with a light to moderate load. Use momentum as needed to complete the movement but ensure full range of motion. No rest between transitions.

Banded Overhead Tricep Extensions

Reps: 15-20.
Rest: Rest as needed after completing one set of each exercise.

Competition

Squat Clean and Jerk

Objective: 4 sets of maximum repetitions in 60sec.
Weight: 105, 110, 115, 120kg.
Rest: 90 seconds between sets.
Instructions: Complete 4 sets.Adjust the load so that the last set is near your 80% of your 1RM if the initial weight exceeds 80% of your capacity.

2-3 Sets

Zottman Curls

Reps: 6-8 using light dumbbells.

Shoulder Extension Stretch

Duration: 30 seconds.
Position: Fingers pointed backward with externally rotated shoulders.

Barbell Banded wrist twists

Reps: 5-6 per side, with controlled eccentric movements.

Side Lying Powell Raise

Reps: 6-8 per side.

Single Leg GHD Hip Extensions

Reps: 6-8 per side for each set.
No rest between transitions.

Rest: 2 minutes after completing one set of each exercise.

3 Rounds for Quality.

Details:

Perform 3-5 Strict Muscle-ups.
Complete 4 Back squats at 75-80% 1RM.

Instructions: Adjust the weight to maintain unbroken (UB) reps for back squats.

TRIPLE THREAT

AMRAP 3'

Buy In:

Athlete A or B performs 30 Toes To Rings (no rotations)
Second Athlete performs 20 Box Jumps Over (no rotations)

Then:

Both athletes share as desired
Max DoubleUnders in remaining time

Rest 2 Minutes

AMRAP 4'

BuyIn:

Athlete A or B performs 30 Toes To Rings (no rotations)
Second Athlete performs 20 Box Jumps Over (no rotations)

Then:

Both athletes share as desired
Max Handstand PushUps in remaining time

Rest 2 Minutes

AMRAP 5'

BuyIn:

Athlete A or B performs 30 Toes To Rings (no rotations)
Second Athlete performs 20 Box Jumps Over (no rotations)

Then:

Both athletes share as desired
Max Wall Ball Shots in remaining time

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