Friday 09/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Friday
09/02/2024
Back Squat:
- 1 rep @ 92-95%,
- max reps @ 85% and 80%.
Deadlift:
- 1 rep @ 90-92%,
- 8-10 reps @ 45-60% for 3 sets,
- rest as needed.
EMOM 15:00 Alternating:
M1 - 8-12cal Assault Bike
M2 - 8-12 Shuttle Runs
M3 - 8-12 Target Burpees.
M4 - 40 Double unders AFAP.
M5 - 4-6 Wall Climbs (or) / 8-12 kipping HSPU .
*40 sec cap on all movements.
Extra Credit - Kipping HSPU Skill:
- 20-30 sec leg kip pattern traces x2, rest as needed.
- Accumulate 10-20 "bottom to top" kipping HSPUs.
Competition
Friday
09/02/2024
Back Squat:
1 rep @ 92-95%,
2 sets of Max reps @ 85% and 80%,
rest as needed.
Shoulder Press:
1 rep @ 92-95%,
2 sets of 4-5 reps @ 80-84%,
rest as needed.
Deadlift:
1 rep @ 90-92%,
3 sets of 8-10 reps @ 45-60%,
rest as needed.
EMOM 8 mins:
30 crossover single unders + AMRAP double unders.
*40sec cap each round
15 min AMRAP:
10 Shuttle Runs
30 Double Unders
5 Bar Facing Burpees
Rest 30 sec*after each round
*Increase each round the [double unders by 30reps] and [bar facing burpees by 5reps].
Extra Credit:
L-sit leg lifts, log roll V snaps, banded reverse squats.
- 5 sets: Side-to-side leg lifts + L-sit hold (45-65% of initial hold), 3-4 min rest.
- 6 sets: 20 sec on/40 sec off Log roll V snaps, alternate directions.
- 4 sets: Banded reverse squats, 12-15 reps, 90 sec rest. Use abmat for support, lower band tension by tying around rig.