Saturday 27/05/2023
“True wealth is not measured in material possessions but in the vitality and well-being that radiate from within. Prioritize self-care and make choices that support your long-term health.”
FitneSS
Saturday
27/05/2023
Farmers Walk and Sandbag Over The Shoulders
4 Sets of
Farme:rs Walk: 30 meters (50ft) down and back using dumbbells
- Rest for 30 seconds
- 10 Sandbag Over The Shoulders: 68/45 kg (150/100 lbs) as fast as possible
- Rest 2min
EMOM x 15min
M1: 10 Burpees to Target
M2: Row 15 calories
M3: 20 Wall Ball Shots 120 inches @ 20/14 lbs
Optional
- 3 alternating sets:
- Max Box Handstand Push-Ups for 25 seconds
- Rest for 20 seconds
- Wall Facing Handstand Hold for max duration (up to 60 seconds)
- Rest for 3 minutes
Competition
Saturday
27/05/2023
Bent Arm Rope Hang
2 sets for max duration- Rest as needed
- Perform 1 max attempt per side with rest as needed between attempts
Farmers Walk and Sandbag Over The Shoulders
- 2 alternating sets:
- C1. Farme:rs Walk: 30 meters (50ft) down and back using dumbbells
- Rest for 30 seconds
- C2. 10 Sandbag Over The Shoulders: 68/45 kg (150/100 lbs) as fast as possible
- Rest as needed
Core and Upper Body Conditioning-
2-3 sets of alternating sets:-
20 Toes to Bars- Rest for 20 seconds
8 Muscle-Ups- Rest for 20 seconds
25 GHD Sit-Ups- Rest for 20 seconds
8 Bar Muscle-Ups- Rest as needed
As Many Rounds and Reps as possible in 15 minutes:
10 Burpees to TargetRow 15 calories
20 Wall Ball Shots 120 inches @ 20/14 lbs
Extra Credit Part 1
- Wall Facing Strict Handstand Push-Up (3030 tempo)
- 3 sets for max reps- Rest for 3 minutes between sets
- Rest for 3 minutes between sets with easy bike spin
Extra Credit Part 2- 3 alternating sets:
- G1. Max Box Handstand Push-Ups for 25 seconds
- Rest for 20 seconds
- G2. Wall Facing Handstand Hold for max duration (up to 60 seconds)
- Rest for 3 minutes
