Saturday 4/05/2014
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
3 Alternating Sets
A: Dumbbell Bench Press
Tempo: 2111 (2 seconds down, 1 second at the bottom, 1 second up, 1 second at the top)
Reps: 10-12
Rest: 1 minute
B: Ring Dips
Tempo: 2020
Reps: 8-10
Rest: 2 minutes between sets
At the final rep of each set, hold as long as possible at the top position (target at least 20 seconds), feet assisted if necessary for optimal position and muscle engagement.
3 Alternating Sets
A: Tuck Sit
Duration: Maximum hold
Rest: 20 seconds
Knees must remain above the hip crease throughout the hold.
B: Hollow Body Tuck Hold with Single Leg Extensions
Duration: 20 seconds per set
Rest: 1 minute between sets
Partner Workout
12 Minutes AMRAP
20/16cal Row
10 Burpees Over the Rower
Partners rotate every round
Extra Credit - Bar Muscle-Up Skill Development
Exercise Sequence:
Complete 10 repetitions of each step, focusing on quality:
Jump to Pike - Initiate the movement by jumping into a pike position.
Tight and Patient Arch - Maintain a tight body line and a patient arch.
Toes Rise (Spot Them) - Elevate toes towards the bar, ensure spotting for safety.
Hip Drive + Press Down on Bar with Straight Arms - Drive hips upwards while pressing down on the bar to lift the body.
Note: Progressively build on the previous step without skipping. Each step is integral to mastering the next.
Competition
AMRAP 3' Part A
9 DB Thrusters Synchronized
9 Synchronized Line Facing Burpees
Part B (From 3' to 5')
Max seconds Handstand Hold (Two attempts each)
Athlete A: From 3' to 4'
Athlete B: From 4' to 5'
Knees Over Toes
3 Sets
8-10 Reps Tempo 2101
Rest 2 minutes between sets
Rpe:7/10
3 Alternating Sets
A: Straight Bar Dips (2020 tempo)
8-10 reps
*AMSAP Hold at top of final rep (target of at least 20 sec) - feet assisted if needed for good ROM & squeeze at top
Rest 1 minute
B: GHD Hollow Body Hold
Max Duration
Rest 90 seconds between sets
3 Alternating Sets
A: Supinated Weighted Pull ups
3-5 Reps
Build weight over the sets
Rest 30 seconds
B: Barbell Skull Crushers
7-9 Reps
Tempo 2020
Rest 30 seconds
C: Barbell Bicep Curls
7-9 Reps
Tempo 2020
Rest 30 seconds