Tuesday 11/10/2022
FITNESS
Tuesday
11/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Sitted vertical Jumps (barbell)
EMOM x 7:00 x 3reps
B.
3 Sets of:
I. Ring Push ups
AMRAP @2020
Rest 90sec
II. Strict Pull ups
AMRAP
Rest 90sec
C.
For Max Calories/Distance
Run x 10:00
Row x 10:00
Bike x 10:00 (Optional)
*easy to moderate effort
*zone 2-3
COMPETITION
Tuesday
11/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
EMOM x 10:00
Power Clean x 1 @65-70% 1RM
straight into...
Sitted Box Jumps x 2
B.
3 Sets of:
I. Tempo Ring Push ups
AMRAP @2020
Rest 90sec
II. Towel Strict Pull ups
AMRAP
Rest 90sec
C.
10:00 x Run *start at zone 2 & finish @ zone 3-4
followed by...
6000m x Row @zone 2-3 / easy effort
followed by...
10:00 x Bike-erg @active recovery @zone 2
