Monday 17/10/2022
FITNESS
Monday
17/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
Find your 1RM
E2M x 5sets x 1rep
*imedietely followed by Part B
B.
Overhead Squat
Find your 1RM
E2M x 5sets x 1rep
C.
For time:
100 Wallballs @9/6kg
*everytime you brake complete:
*5 pull ups + 4 Shuttle Runs
COMPETITION
Monday
17/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Snatch
Find your 1RM
E2M x 5sets x 1rep
*imedietely followed by Part B
B.
Overhead Squat
Find your 1RM
E2M x 5sets x 1rep
C.
Box Squat (Banded)
5sets x 3reps @45-60% 1RM
*focus on speed
D. QUARTERFINAL WORKOUT 3 (TEST)
For time:
8 Wall-ball shots @9/6kg
4 Shuttle runs
1 Rope climb
16 Wall-ball shots
8 Shuttle runs
2 Rope climbs
24 Wall-ball shots
12 Shuttle runs
3 Rope climbs
32 Wall-ball shots
16 Shuttle runs
4 Rope climbs
24 Wall-ball shots
12 Shuttle runs
3 Rope climbs
16 Wall-ball shots
8 Shuttle runs
2 Rope climbs
8 wall-ball shots
4 Shuttle runs
1 Rope climb
*timecap 25min
