Monday 16/01/2023
FiTneSS
Monday
16/01/2023
A.
EMOM x 12min / 20sec Work - 40sec Rest
M1: Rope climbs
M2: Ski-erg
M3: DB/KB Clusters
M4: Row
B.
EMOM x 10min
M1: Assault bike x 8-12cal
M2: Pull ups x 8-12
C. (Optional)
3 sets
Pike Strict HSPU x 8
Nose to Wall Handstand Hold x 20-30sec
-rest 2min bt sets-
Competition
Monday
16/01/2023
A.
3 Rounds of:
I.
90sec x AMRAP
12 x Box Jumps *tall box
straight into...
AMRAP x Power Snatch @60/70/80kg
-rest 1min-
II.
90sec x AMRAP
12 x Strict Def. HSPU's 5/3cm *switch to kipping before failure
straight into...
AMRAP x Power Snatch @60/70/80kg
-rest 1min-
B.
Every 2min until failure
Ascending Ladder
2-3-4-5-6....
Rope Climbs
4-6-8-10-12...
Clusters @75/50kg
C. (Optional)
3sets of:
Ski-erg x 1min
followed by...
25% of AMRAP UB Ring Muscle ups x 3sets
-rest 3min-
D. (Extra Conditioning)
3 Rounds
For Time
3sets x 50/40cal / 1min rest
-rest 4min rest-
A new start requires a new set of habits.
