Tuesday 06/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Tuesday
06/02/2024
3 alternating sets:
- A. 8-10 Dumbbell Incline Bench Presses, 2020 tempo, rest 30 sec.
- B. 8-10 Supinated Barbell Bent Over Rows, 2020 tempo, rest 90 sec.
3 alternating sets:
- A. 24 Barbell Bicep Curls, 2020 tempo (8 bottom, 8 top, 8 full), rest 30 sec.
- B. 24 Overhead Banded Tricep Extensions, 2020 tempo (8 bottom, 8 top, 8 full), rest 90 sec.
For Time:
- 30 V-Ups
- 30 knees to elbow Tuck-Ups
- 20 V-Ups
- 20 knees to elbow Tuck-Ups
- 10 V-Ups
- 10 knees to elbow Tuck-Ups
5 Rounds for Time:
- Row for 1 minute, 1-minute rest between rounds.
Competition
Tuesday
06/02/2024
3 alternating sets of:
- A. 24 Barbell Bicep Curls, 2020 tempo
*(8 bottom, 8 top, 8 full range),
rest 30 sec.
- B. 24 Overhead Banded Tricep Extensions, 2020 tempo
*(8 bottom, 8 top, 8 full range),
rest 90 sec.
For Time:
- 60 GHD Sit-Ups,
*start each minute with a 15m KB OH Carry @ 32/24 kg.
For Time:
- 60 V-Ups,
*start each minute with a 15m Sandbag Carry @ 80/60 kg.
For Time:
2 rounds
21 box jump-overs (61/51cm),
15/12-calorie Assault bike,
9 burpee box jump-overs (76/61cm),
Rest until 8-minute mark, then…
2 rounds
9 burpee box jump-overs (76/61cm),
15/12-calorie Assault bike,
21 box jump-overs (61/51cm),
Extra Credit (Second Session):
- Row Progressions:
10 sets of 60 sec on, 2 min rest,
*aiming for 22s/m, then
10 sets of 125m row, 2 min rest.