Tuesday 08/11/2022
FITNESS
Tuesday
08/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
EMOM x 12min *for quality
M1: 1-2 Rope climbs *no legs on the way down
M2: 8-12 DB KB Strict Press
M3: 8-12 alternating DB Reverse Lunges @22,5/15kg
B.
EMOM x 18min
M1: 9-18 Cal Row
M2: 3-6 Wall Climbs
M3: 24-48 Double Unders
C. (Optional)
Bike-erg
6sets x 20sec Sprint / 2min Rest
COMPETITION
Tuesday
08/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
3 Sets of:
Barbell Wrist Roller with Hanging Kettlebell
x 3/up&down
Single arm KB Snatch x 45sec/side @32/24kg
*rest 2-3min bt sets
B.
AMRAP x 12min *for quality
1 Strict Legless Rope climb *no kipping, no legs on the way down
4 Wall Facing Deficit HSPU's @8/5cm
12 DB Box Step ups @30/20kg
C.
AMRAP x 24min
18/14 Cal Row
10m (5+5m) HSWalk
48 Double Unders
D. (Optional)
Bike-erg
6sets x 20sec Sprint / 2min Rest
