Wednesday 20-09-2017

Please remember the gym is shut from 12:00pm-3:00pm today and there is NO lumchtime class

 

Wednesday 20-09-2017

 

Warm Up and Mobilise 

 

Level I - Fitness Group:

 

A.

EMOM x 5:

5 Dumbbell Hi-Hang Power Clean + Push Jerk 

 

Rest 3 minutes 

 

A.

EMOM x 5:

5 Kettlebell Snatch Per Arm

 

B.

AMRAP in 8 minutes:

10 KB Swings @ 12/20kg

15/20 Calorie Row

30 Walking Lunge Steps

 

Rest 4 minutes 

 

AMRAP in 8 minutes:

10 Wall Balls @ 14lbs/20lbs 

10/15 Calorie Ski Erg 

20 Ab Mat Sit Ups 

 

Level II - Performance Group:

 

A.

EMOM x 5:

5 T&G Hi-Hang Power Clean + Push Jerk 

 

Rest 3 minutes 

 

A.

EMOM x 5:

5 T&G Hi-Hang Power Snatch 

 

B.

AMRAP in 8 minutes:

10 KB Swings @ 16/24kg

15/20 Calorie Row

30 Walking Lunge Steps

 

Rest 4 minutes 

 

AMRAP in 8 minutes:

10 Wall Balls @ 14lbs/20lbs 

10/15 Calorie Ski Erg 

20 Ab Mat Sit Ups 

 

Level III - Competition Group:

 

A.

EMOM x 5:

5 T&G Hi-Hang Power Clean + Push Jerk 

 

Rest 3 minutes 

 

A.

EMOM x 5:

5 T&G Hi-Hang Power Snatch 

 

B.

AMRAP in 8 minutes:

10 KB Swings @ 24/32kg

15/20 Calorie Row

30 Walking Lunge Steps

 

Rest 5 minutes 

 

AMRAP in 8 minutes:

10 Wall Balls @ 14lbs/20lbs 

10/15 Calorie Ski Erg 

20 GHD Sit Ups 

 

Weightlifting Session #2 (Class 6:00pm please arrive at 5:45pm to warm up – the session will last 75 minutes)

 

Muscle snatches 

Muscle cleans 

Tall Jerks 

 

A.

Every 120 seconds for 10 sets:

1 Push Jerk + 1 Split Jerk + 1 Front Squat + 1 Hang Clean Above The Knee 

 

B.

Every 120 seconds for 10 sets:

 

 

1 BTN Snatch Grip Split Jerk + 1 Heaving Snatch Balance + 1 Hang Snatch Above The Knee + 1 Overhead Squat