Tuesday 27/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Tuesday
27/02/2024
Shoulder Press
Objective: Perform 3 sets of 3 repetitions.
Rest: 2-minute rest between sets.
Instructions:
Pause for 1 second at shoulders.
Maintain a similar load across all sets.
Aim for an 8/10 Rate of Perceived Exertion (RPE), ensuring movement is fast.
Part 1: For Time
Routine: 4min AMRAP 15-12-9-6-3 of:
Rowing for calories.
Box Jumps at a height of 61 cm/51 cm (24/20 inches), with mandatory step-downs.
Rest: 4 minutes before moving to Part 2.
Part 2: Cals for Time
Routine: 4min AMRAP 15-12-9-6-3 of:
KB Full Swings at 24/16kg.
Assault Bike for calories.
Rest: 4 minutes before Part 3.
Part 3: For Time
Routine:
200m Run.
5 Burpee Pull-Ups.
200m Run.
10 Burpee Pull-Ups.
200m Run.
Transition: Proceed directly to Part 4.
Part 4: Zone 2 Training
Activity: 10-minute Run at a moderate intensity.
Extra Credit - 9min AMRAP for Quality
Exercises:
20 seconds Top of Ring Dip Support Hold.
10 seconds Bottom of Ring Dip Support Hold.
10 seconds False Grip Ring to Chest Hold.
20 seconds False Grip Passive Hang on Rings.
Videos for Technique:
Competition
Tuesday
27/02/2024
Shoulder Press
Sets/Reps: 3 sets of 3 reps.
Rest: 2 minutes between sets.
Instructions:
Pause for 1 second at shoulder.
Use a similar load for all sets.
Target an 8/10 Rate of Perceived Exertion (RPE), focusing on speed.
Ice Cream Maker (3011 Tempo)
Sets/Reps: 3 sets of 3-5 reps.
Rest: 2 minutes between sets.
Intensity: Aim for an 8/10 RPE.
(video)
AMRAP in 9 Minutes for Quality
Exercises:
20 sec Top of Ring Dip Support Hold.
10 sec Bottom of Ring Dip Support Hold.
10 sec False Grip Ring to Chest Hold.
20 sec False Grip Passive Hang on Rings.
Technique Videos:
Part 1: For Time
Routine: 15-12-9 sequence of:
Rowing for calories.
Box Jump Overs at 61 cm/51 cm (24/20 inches), with mandatory step-downs.
Rest: 4 minutes before Part 2.
Part 2: Calories For Time
Routine: Complete 15-12-9 calories of:
Row.
Assault Bike.
Rest: 4 minutes before Part 3.
Part 3: For Time
Routine:
10 Shuttle Runs of 15 meters (50 feet).
5 Burpee Pull-Ups.
Repeat the 10 Shuttle Runs.
10 Burpee Pull-Ups.
Another set of 10 Shuttle Runs.
Next: Proceed directly to Part 4.
Part 4: Zone 2 Training
Activity: 15-minute row at moderate intensity.