Saturday 17/2/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness Workout for Saturday,
17 February 2024
Workout A:
For Time:
- 3 Rounds:
- 10 Dumbbell Shoulder to Overhead (STOH)
- 10 Dumbbell Hang Power Cleans
- 50 Double-Unders
- Rest 1 minute
- 3 Rounds:
- 10 Dumbbell Bench Press
- 10 Double Dumbbell Power Snatch
- 50 Double-Unders
- Dumbbells: 22.7/15.9 kg
- Time Cap: 10 minutes
Workout B:
For Time
- 50 V-Ups
- 50 Push ups
- 25 V-Ups
- Dumbbell Overhead Walking Lunge Steps 15 meters @ 22,5/15kg
Extra Credit
- Skill / Strength Focus: Strict Handstand Push-Up (HSPU)
- A1. 3 Sets:
- 4-5 Dual Dumbbell Z-Press + 10-20 sec Isometric Hold, Rest 60 sec
- A2. 3 Sets:
- As Many Reps as Possible (AMRAP) Unbroken Pike Push-Ups with Feet Elevated to 15 cm, Rest 3 min
Conditioning:
- 3 Sets at a Smooth Pace:
- 15 Dumbbell Tricep Kickbacks each side,
Rest as needed
- 30 sec Elevated Cat Stretch,
Rest as needed
Competition Workout for Saturday,
17 February 2024
For Time:
- 3 Rounds:
- 10 Strict Handstand Push-Ups
- 10 Dual Dumbbell Hang Power Cleans @ 22.7/15.9 kg
- 50 Double-Unders
- Rest for 1 minute
- 3 Rounds:
- 10 Kipping Handstand Push-Ups
- 10 Double Dumbbell Power Snatches @ 22.7/15.9 kg
- 50 Double-Unders
- Time Cap: 10 minutes
Strength & Power:
- Every Minute for 8 Minutes (8 Sets):
- 1 Power Clean + 1 Push Press + 2 Split Jerks @ 55-65% of 1RM Power Clean and Jerk
Additional For Time Challenge:
- 50 GHD Sit-Ups
- 50 Dumbbell Bench Presses @ 31.8/22.7 kg
- 25 GHD Sit-Ups
- Dumbbell Overhead Walking Lunge Steps 15 meters @ 31.8/22.7 kg