Friday 20/01/2023
FiTneSS
Friday
20/01/2023
A.
Front Squat
5sets x 3/3/3/6/6 @60/65/70/75/80%
-rest 1-2min bt sets-
B.
7min EMOM
1 Squat Clean
*start at 65% build up to 80-85% 1RM
C.
4 Rounds for time
10 DB Shoulder to OH @22.5/15kg
15m DB Walking Lunges
Competition
Friday
20/01/2023
A.
Front Squat
5sets x 3/3/3/6/6 @60/65/70/80/80%
-rest 1-2min bt sets-
B.
Every 2min for 8min
A: Barbell OH Lunge x 15m @60/40kg
B: Barbell Front Rack Lunges x 15m @80/50kg
C: KB OH Lunge x 15m @2x20/12kg
D: KB Front Rack Lunge x 15m @2x32/24kg
C.
2 Sets
Single Leg Wall Sit x 20sec
followed by...
Pistols x 20reps/per leg
*complete first one side then the other
D.
Skill/Work
Complete 25-50 CrossOver Single or Double Under
E.
AMRAP in 2min
Speed Steps
F.
5min AMRAP
3-6-9-12....
Shoulder to OH @60/40kg
Box Jump Overs
-rest 2min-
7min EMOM
1 Squat Clean
*start at 65% build up to 80-85% 1RM
G. (Optional)
Complete
30 Banded Strict HSPU's
*sets of 3reps
H. (Extra Conditioning)
Every 10min for 30min
90/70cal Row
Max Calories Bike-erg on the remaining time
*Stay on the Aerobic Thresshold zone
Limits cannot be known until they are discovered.
