Wednesday 1/5/2024
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
4 alternating sets:
Barbell Bench Press
Reps: 5
Intensity: 8/10 RPE for all sets
Rest: 30 seconds
Box Step Ups
Reps: 20
Equipment: 50 cm box
Rest: 30 seconds
Max Pike Hand Stand Pushups
Duration: 1 minute
Position: Toes on the floor, body in pike position
Rest: 3 minutes
Top to Top Arnold Press
Set 1: 20 reps per side
Set 2: 16 reps per side
Set 3: 12 reps per side
Set 4: 8 reps per side
Rest: 90 seconds between sets
Metabolic Conditioning
Rounds: 3 Rounds each for time
15 Plate Sit ups at 15/10kg *weight held Overhead
20 Burpees Over Plate
Rest: 2 minutes between rounds
Competition
Accessory Exercises
Slow tempo reps
Rest 45 seconds
1 sec pause at top of each rep
Rest 45 seconds
Rest 90 seconds
Skill Work
Every 90 seconds for 4 Sets
HandStand Walk Over Obstacle course, up and down.
30 Cross Over Single Unders
Squat Snatch
Set 1: 7 reps @ 75-80%
Set 2: 5 reps @ 85-88%
Set 3: 3 reps @ 88-90%
Perform as singles
Rest as needed between sets
Snatch Grip Deadlift (4121 Tempo)
Repetitions: 4 sets of 4 reps @ 95-105% of 1RM
Focus on positioning, stay over the bar
Maintain tension in posterior chain and lats
Rest 3 minutes between sets
FINALE FUSION
For Time (Time Cap: 10')
25 Cross-Over Jumps
8 Snatches 70kg
1 Obstacle Handstand Walk in each direction
25 Cross-Over Jumps
7 Shoulder To Overhead 90kg
1 Obstacle Handstand Walk in each direction
25 Cross-Over Jumps
6 Squat Cleans by each athlete 100kg
1 Obstacle Handstand Walk in each direction
Extra Credit - Handstand Push-Up and Core Circuit
2 Sets, Each For Time:
6-5-4-3 reps of Strict HSPU @ 4/2 inch deficit if possible.
15 GHD Sit-ups between each round
Rest 3 minutes between sets