Wednesday 31/01/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Wednesday
31/01/2024
ON A RUNNING CLOCK
00:00 - 08:00
2-3 Rounds for Time:
- 12 Overhead Squats @ 30/20 kg.
- 18 Box Jump Overs, 61/51 cm.
08:00 - 16:00
2-3 Rounds for Time:
- 10 Barbell Thrusters @ 30/20 kg.
- 16 Hand Release Push-Ups.
16:00 - 24:00
For Time:
- 20-35 Burpee Pull ups or 15-20 Burpee Muscle ups (advanced)
EXTRA CREDIT
3 Alternating Sets:
- 8-10 Glute-Ham Raises.
- 10-12 Incline Bench Dumbbell Rows, 2020 tempo.
- Rest 1 minute between exercises.
Ring Muscle Up Skill:
- 2 small ring swings into 1 max-effort swing x 6.
VIDEO
- 1 max-effort swing + open hip front swing x 6.
- 1 max-effort swing + open hip front swing with FAST pull to shoulders x 6.
- 2-position jumping muscle ups x 4.
- 20-30 sec. ribcage hold x 3.
Competition
Wednesday
31/01/2024
A: 3 Rounds for Time:
- 12 Overhead Squats @ 61/43 kg.
- 18 Box Jumps, 61/51 cm.
Rest 1min before B
B: 3 Rounds for Time:
- 10 Barbell Thrusters @ 61/43 kg.
- 16 Hand Release Push-Ups.
Rest 1min before C
C: 3 Rounds for Time:
- 8 Bar Facing Burpees.
- 8 Bar Muscle-Ups.
Build to a Heavy Complex in 3 Attempts:
- 1x 3 Cleans + 2 Front Squats + 1 Shoulder to Overhead.
3 Alternating Sets:
- 8-10 Glute-Ham Raises.
- 10-12 Incline Bench Dumbbell Rows, 2020 tempo.
- Rest 1 minute between exercises.
Extra Credit L-sit Progressions:
- 5 sets of side to side leg lifts into L-sit hold 4-8.
- Straight leg lift-offs from 51-61 cm box, 4-6 reps/side.
- From straight arm hang, 5-10 reps of knee raise to L-sit and leg lower.