Friday 17/05/2024

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FitneSS

Barbell Hip Thrust

Sets and Reps:

Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 15 reps

Instructions:

Rest 2 minutes between sets.
Perform 3 heavy sets of 5 reps.
Finish with a drop set of 15 reps, focusing on good tempo and a high pump in the glutes.

For Total Reps:

First 5-Minute Clock:

2:30-Minute AMRAP:

Assault Bike Calories

Remaining Time AMRAP:

10 Wall Balls (9 kg/6 kg) to 3 meters
10 Alternating Dumbell Power Cleans at 22,5/15kg

Rest:

Rest for 2 minutes and 30 seconds.

Second 5-Minute Clock:

2:30-Minute AMRAP:

10 Alternating Dumbell Power Cleans at 22,5/15kg
10 Wall Balls (9 kg/6 kg) to 3 meters

Remaining Time AMRAP:

Row Calories

Competition
Barbell Hip Thrust
Sets and Reps:

Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 15 reps

Instructions:

Rest 2 minutes between sets.
Perform 3 heavy sets of 5 reps.
Finish with a drop set of 15 reps, focusing on good tempo and a high pump in the glutes.

Alternating Sets

Perform 5 rounds of the following:

A. Single Leg Landmine Romanian Deadlifts

Reps: 12 per side (2020 tempo)
Rest: None

B. Air Squats

Reps: 30 (as fast as possible)
Rest: None

C. Wall Sit

Duration: 1 minute
Rest: As needed

For Total Reps

First 5-Minute Clock:

2-Minute AMRAP:

Assault Bike Calories

Remaining Time AMRAP:

10 Wall Balls (13.6 kg/9 kg) to 3 meters
10 Sumo Deadlift High Pulls (43 kg/29.5 kg)

Rest:

Rest for 2 minutes and 30 seconds.

Second 5-Minute Clock:

2-Minute AMRAP:

10 Sumo Deadlift High Pulls (43 kg/29.5 kg)
10 Wall Balls (13.6 kg/9 kg) to 3 meters

Remaining Time AMRAP:

Assault Bike Calories

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