Wednesday 25/01/2023
FiTneSS
Wednesday
25/01/2023
Α.
Front Squat
5sets x 5/5/5/4/3reps @70/75/80/85/85+%
B.
EMOM x 15min
M1: 20sec x Max Toes to bar
M2: 10m x Sledd Push
M3: 20sec x Parallette Facing Burpees
M4: 15sec x Max Calories Assault Bike
M5: Rest
Competition
Wednesday
25/01/2023
Α.
Front Squat
5sets x 5/5/5/4/3reps @70/75/80/85/90%
B.
00:00 - 12:00
9-6-3
Power Snatch @84/55kg
Burpee Box Jump Overs *Tall Box
*timecap 7min
-active rest on the bike untill 12min mark-
12:00 - 24:00
3-6-9
Shoulder to OH @110/70kg
WallWalk
*timecap 7min
-active rest on the bike untill 24min mark-
24:00 - 36:00
3 Rounds for time
6 Hang Clean & Jerks @93/60kg
12cal Row
*timecap 7min
-active rest on the bike untill 36min mark-
C.
EMOM x 15min
M1: 20sec x Max Toes to bar
M2: 10sec x Sledd Push
M3: 20sec x Parallette Facing Burpees
M4: 15sec x Max Calories Assault Bike
M5: Rest
Consistency and patience produce results.
