Tuesday 03/01/2023
FiTneSS
Tuesday
03/01/2023
A.
Front Squat
5sets x 6/6/3/3/2
*build your way up to 80% 1RM
B.
For Time
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpees
Thrusters @30/20kg
Timecap: 8min
C. (3sets)
10sec x Supinated Chin Over Bar Hold
20sec x Arch Hold on Bar
30sec/side x Single Arm Ring Plank
40sec x Hollow position Dead Bug
D. (Extra Conditioning Work)
Row (cal)
10-20-30-40-50-40-30-20-10
*each set for time
*rest 1:1 between set
Competition
Tuesday
03/01/2023
A. (3sets)
10sec x Supinated Chin Over Bar Hold
20sec x Arch Hold on Bar
30sec/side x Single Arm Ring Plank
40sec x Hollow position Dead Bug
B. (Skill Work)
EMOM x 9min
M1: 50 Single Unders
M2: Cross Over Double Under x 10
M3: Jump Rope Speed Step x 50 *count right step only
C.
Every 4min x 12min
25 GHD Sit-ups
7.5m HandStand Walk *add obstaclews if possible
20/15cal Skierg
*rest on the bike until the next round
D.
Every 4min x 12min
3 Wall Climbs
25 Double Unders with vest if possible
3 Wall Climbs
25 Double Unders with vest if possible
20/15cal Skierg
*rest on the bike until the next round
