Monday 06/03/2023
“A new beginning does not occur overnight, changes require constant effort and mistakes.”
FitneSS
Monday
06/03/2023
A.
Every 2min x 6min
Behind the neck Jerk x 3 @50-60% 1RM Snatch
B.
Every 2min x 6min
Max OH Squats @60-70% 1RM *2RIR
C.
Every 2min x 6min
Bench Press x 8-10reps @2RIR
D.
Every 2min x 6min
Set1: Barbell Back rack reverse lunges x 8-10reps/side @30-40% 1RM Back Squat
Set2: Barbell Front rack reverse lunges x 8-10reps/side @30-40% 1RM Front Squat
Set3: Barbell Overhead reverse lunges x 8-10reps/side @30-40% 1RM OH Squat
___________________________
Optional Work
3 Rounds of:
90sec Max Calories ski-erg
30sec Max Burpee Box Jump Overs
-rest 1min-
QuarterFinal
Monday
06/03/2023
A.
Bench Press
4sets x 1/10/8/MaxReps @HSingle/65/70/75% 1RM
-rest as needed-
B.
3 sets of:
Max Strict Pull ups
-rest 1min-
Max OH Squats @80%
-rest 2min-
C.
7min x AMRAP
6 DB Box Step Overs @22,5/15kg x 2
7.5m DB Front Rack Walking Lunges @22.5/15kg x 2
6 Devil Press @22.5/15kg x 2
7.5m DB Overhead Walking Lunges @22.5/15kg x 2
D.
Every 2min x 6min
15/10cal Row
6 Burpee Box Jump Overs
___________________________
Optional Work
5 Rounds of:
500m Ski-erg
-rest 1min-
