Tuesday 13/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
13/02/2024
EMOM 12 mins: (4 alternating sets)
- Min 1: 3 Deficit Push Ups (21X1), focus on speed.
- Min 2: Max Parallette Shoot Throughs for 30 secs.
video
- Min 3: Sandbag Bearhug Hold for 30 secs @ 60/40 kg.
5-6 sets for speed: (90sec Cap each round / 90sec Rest)
3 shuttle runs,
6 line facing burpees
3 shuttle runs,
9 line facing burpees,
*rest as needed between sets.
Extra Credit - Handstand Practise: 3 alternating sets:
- A: Sideways Handstand Hold for 10 secs.
- B: Sideways Handstand Walk On Wall for 10 secs Max Distance.
video
- C: 6-14 "Shift-Lift-Tap" Shoulder Taps, rest as needed.
Competition
Tuesday
13/02/2024
EMOM 6 mins:
3 Block Bench Presses @ 55-60%.
EMOM 6 mins (3 rounds):
- Min 1: Max Parallette Shoot Throughs, 30 secs.
- Min 2: Max Sandbag Hang Clean To Shoulders, 30 secs @ 68/45 kg.
6 sets for speed:
3 Wall Walks,
7.6m Handstand Walk,
6 Line Facing Burpees,
7.6m Handstand Walk,
rest as needed bt sets
Extra Credit Session:
10 sets Row:
60 sec on,
2 min rest,
*aiming for 24 strokes per minute.
then…
8 sets:
150m Row, 2 min rest.