Tuesday 24/01/2023
FiTneSS
Tuesday
24/01/2023
A.
EMOM x 12min
M1: Plate Weighted Hollow Hold x 30sec
M2: Side plank thread the needle x 6/side
M3: Weight Plate Russian Twists x 30sec/max reps
M4: PLATE HALFMOON x 30sec/max reps
B.
EMOM x 20min
M1: 15-25 Sit-ups
M2: 14-20 Air Squats
M3: 1-3 Rope Climb
M4: 4-6 Sandbag to shoulder @65/40kg
M5: 3-6 Wall Climbs
C. (Optional)
EMOM x 9min
M1: 20-40 Double unders or speed steps
M2: 4-8 HSPU's *kipping or strict from box
M3: 6-8 Single Arm DB Rows /side
Competition
Tuesday
24/01/2023
Α.
Every 2min x 6min
10 DB single arm bent over rows
B.
EMOM x 12min
M1: Plate Weighted Hollow Hold x 30sec
M2: Side plank thread the needle x 6/side
M3: Weight Plate Russian Twists x 30sec/max reps
M4: PLATE HALFMOON x 30sec/max reps
C.
20min x AMRAP x Assault bike (cal)
*every 2min get of and complete 1 of the movements bellow with the following order
Set1: 15-25 GHD Sit-ups
Set2: 14-20 alt. Pistol Squats
Set3: 2-4 Rope Climb
Set4: 6 Sandbag to shoulder @65/40kg
Set5: 15m HSWalk
D.
Extra Gymnastics
EMOM x 10min
35 Double Unders
AMRAP x Strict HSPU's
Consistency and patience produce results.
