Saturday 14/01/2023
FiTneSS
Saturday
14/01/2023
A.
Every 2min x 6min
Single Arm Ring Rows x 12/side
B.
EMOM x 12min
M1: PLANK ELBOWS PASS KB x 30sec
M2: Short Lever Side Plank With Abduction x 20sec/side
M3: Tall Kneeling Landmine Anti-Rotation x 30sec
M4: Half-Kneeling Banded Woodchop x 20sec/side
C.
3 Rounds for time
8 Double KB OH Walking Lunges @24/16kg
5 WallClimbs
D. ((Extra Conditioning))
5min Jogging
3sets x 20sec @aerobic thresshold / 40sec @easy jog
2min Run @bellow anaerobic thresshold
-rest as needed-
2 Rounds
3sets x 1000m Run @anaerobic thresshold / 400m @bellow anaerobic thresshold
-rest 5min between rounds-
Competition
Saturday
14/01/2023
A.
Every 2min x 6min
Single Arm Ring Rows x 12/side
B.
EMOM x 12min
M1: PLANK ELBOWS PASS KB x 30sec
M2: Short Lever Side Plank With Abduction x 20sec/side
M3: Tall Kneeling Landmine Anti-Rotation x 30sec
M4: Half-Kneeling Banded Woodchop x 20sec/side
C.
3 Rounds for time
8 Double KB OH Walking Lunges @24/16kg
5 WallClimbs
D.
For Time
30 Toes To bar
30 Pistols
10 Muscle ups
30 Toes to bar
30 Pistols
10 Bar Muscle ups
30 Toes to bar
30 Pistols
10 Rope Climbs
*timecap 17min
E. ((Extra Conditioning))
5min Jogging
3sets x 20sec @aerobic thresshold / 40sec @easy jog
2min Run @bellow anaerobic thresshold
-rest as needed-
2 Rounds
3sets x 1000m Run @anaerobic thresshold / 400m @bellow anaerobic thresshold
-rest 5min between rounds-
If you want to climb the ladder, you need to look up, not down
