Tuesday 30/04/2024
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.
FitneSS
Single Arm/Handstand Strength Training
Duration: 10-minute EMOM (Every Minute on the Minute)
Exercise: 15-second 'Shift-Lift-Tap' shoulder tap reps
Note: Rest for 1-2 minutes after minute 5, if necessary, to maintain quality.
Position Options:
Facing away from wall (most difficult)
Facing the wall
L position on the wall
L position on a box
Front Squat with Controlled Tempo (2211)
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps
Rest: 2 minutes between sets
Progression: Increase weight with each set
Workout
Part 1:
Duration: Every minute for 4 minutes (4 rounds)
Task: Assault Bike 9,11,13,15 / 7,9,11,13 calories
Rest: 2 minutes before moving to Part 2
Part 2:
Duration: Every minute for 4 minutes (4 rounds)
Task: Row 11,13,15,17 / 9,11,13,15 calories
Rest: 2 minutes before moving to Part 3
Part 3:
Duration: Every minute for 4 minutes (4 rounds)
Task: Shuttle Run Floor taps 13,15,17,19
Competition
Barbell Bench Press
3 sets of 7 reps
Build to a 7RM in 3 working sets
1-sec dead stop pause at the bottom of each rep
Rest as needed between sets
MODIFIED HELEN
AMRAP 12'
Split work as desired among athletes
1200m Air Bike
21 KB Swings
12 Bar Muscle-Ups
3 Alternating Sets
Feet Elevated Ring Rows: 6-10 reps
Elevate feet to ring height
Ring Support Hold: 20-30sec
Ring Push-Ups: 6-10 reps
Elevate feet to ring height
Chin up Hold: 20-30sec
Rest: 90 seconds between sets