Saturday 23/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Saturday 23/03/2024
Snatch Complex (7 Minutes)
Every Minute on the Minute (EMOM) for 7 Rounds:
Squat Snatch + Hang Power Snatch + Overhead Squat
Load: Moderate (~7/10 RPE) for all sets
Clean & Thruster Complex (7 Minutes)
EMOM for 7 Rounds:
Power Clean + Hang Squat Clean + Barbell Thruster + Split Jerk
Load: Moderate (~7/10 RPE) for all sets
Partner Workout (6 Rounds Total, 3 Rounds Each)
Row: 15/12 Calories
Power Snatch: 12 reps @ 43/29 kg
Double Unders: 60 reps
Burpee Box Jump Overs: 8 reps @ 61/51 cm
When Partner A is Working, Partner B is Resting.
Solo Variation: Rest 1:1 between intervals.
Competition
Saturday 23/03/2024
AMRAP in 11 Minutes
Start with a Buy-In consisting of:
3 Rounds of:
8 Overhead Squats (43 kg for males / 30 kg for females)
8 Burpees over the Barbell
Followed by 3 Rounds of:
8 Overhead Squats (61 kg for males / 43 kg for females)
8 Bar Facing Burpees
After completing the Buy-In, continue with:
As Many Rounds and Reps as Possible (AMRAP) until the 11-Minute Mark:
8 Overhead Squats (75 kg for males / 52 kg for females)
8 Burpee Box Jump-Overs (61 cm / 51 cm)
Barbell Bench Press
Set 1: 3 repetitions at 70% 1RM
Set 2: 3 repetitions at 80% 1RM
Set 3: Maximum repetitions at 90% 1RM
Rest: 2 minutes and 30 seconds between sets
Conditioning: For Time
3 Legless Rope Climbs (4.6 meters each)
12 Barbell Bench Presses (84 kg for males / 57 kg for females)
2 Legless Rope Climbs
15 Barbell Bench Presses
1 Legless Rope Climb
18 Barbell Bench Presses
Shoulder Mobility and Strength
For Quality:
10 Tall Kneeling Shoulder Tea Cups per side
8 Seated Elbow on Knee Shoulder External Rotations per side (3 sets)
60-second Single-Arm Plank Hold per side (3 sets)
Extra Credit: Row Progressions
Row 15/11 Calories at sprint pace
Row 25/20 Calories at maximum recovery pace
Repeat twice, then rest for 4 minutes
Complete 4 sets total