Monday 26/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
26/02/2024
Rounds for Time:
- 3 Sets:
- 60 Double-Unders
- Snatches (progressively heavier)
- Rest: 2 minutes between rounds
- Snatch Details:
- Set 1: 7 reps at 52 kg for males / 34 kg for females
- Set 2: 5 reps at 60%
- Set 3: 3 reps at 75%
- Note: Increase weight each set. Limit snatches to 2 minutes per set.
Box Squats:
- Every Minute for 6 Minutes (6 Sets):
- 3 Box Squats at 45-60% of your 1RM
- Focus: Speed
- Use Benches for Box
Mixed Conditioning:
- EMOM x 12min:
- Min 1: 10-16 Pistols (alternating)
- Min 2: 50 Crossover Singles
- Min 3: 10-12 Pull ups
- Min 4: 10 alt. DB Hang Squat Clean to Thruster at 22,5/15kg
Extra Credit - Ring Muscle-Up Skill:
- Progression:
1. 2 small ring swings into 1 max-effort swing x4. Focus on extending with toes, keeping legs straight.
2. Add 1 max-effort swing with open hip front swing x4. Maintain body line, focus on hip drive.
3. Combine steps 1 and 2 with an aggressive pull to shoulders x4.
4. Perform 2-position jumping muscle-ups x6.
- Rest as needed between sets.
Competition
Monday
26/02/2024
For Time (3 Rounds):
- 10 Strict Handstand Push-Ups
- 60 Double-Unders
- Snatches with increasing weights and decreasing reps across rounds:
- Round 1: 7 Snatches - Men: 52kg, Women: 34kg
- Round 2: 5 Snatches - Men: 70kg, Women: 48kg
- Round 3: 3 Snatches - Men: 88kg, Women: 59kg
- Rest: 2 minutes between rounds. Each set of snatches has a 2-minute cap.
Box Squats:
- Every Minute for 10 Minutes (10 Sets):
- 3 Box Squats at 45-60% of 1RM.
- Focus on speed.
Snatch Pulls:
- Every 75 Seconds for 6:15 (5 Sets):
- 2 Snatch Pulls at 95-105% of 1RM Snatch.
AMRAP in 5 Minutes (Part 1):
- Buy-In: Assault Bike - 25/20 calories
- Then, AMRAP:
- 10 Chest-to-Bar Pull-Ups
- 10 Dumbbell Hang Power Clean and Jerks at 22.5/15.5 kg
- Rest: 2:30 minutes before Part 2.
AMRAP in 5 Minutes (Part 2):
- Buy-In: Assault Bike - 25 calories
- Then, AMRAP:
- 3 Wall Walks
- 9 Dual Dumbbell Front Squats at 22.5/15.5 kg
- Rest: 4 minutes before Part 3.
For Time (Part 3):
- 20 Pistols (alternating)
- 50 Crossover Single Unders
- 10 Muscle-Ups
- 50 Crossover Single Unders
- 20 Pistols (10 per side, non-alternating)
Extra Credit:
- Option 1 - Mixed Skill Work:
- 2-3 Sets of:
- 1 min GHD Sit-Ups
- Rest: 20 seconds
- 90 Second AMRAP of 1 Rope Climb and 24' Handstand Walk (12' down and back)
- Rest: 3-4 minutes between sets.
- Option 2 - Cyclical Conditioning:
- Power Development: Every 90 seconds x 5 sets, 100m Row at 1k pace.
- Sustainable Effort: On a 6-minute clock, 70/50 calories SkiErg,
then max calories Assault Bike in remaining time.
Rest: 2 minutes between sets, repeat for 2 total sets.
The goal is consistent effort across all sets with minimal fatigue impact.