Tuesday 15/11/2022

FITNESS

Tuesday

15/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

3 Rounds of

10/8 Cal Assault Bike @ 90+% sprint effort

20/16 Cal Assault Bike @sustainable pace

rest 2min

12/9 Cal Ski @ 90+% sprint effort

24/18 Cal Ski @sustainable pace

rest 2min

14/10 Cal Row @ 90+% sprint effort

28/22 Cal Row @sustainable pace

rest as needed bw sets

B.

3 Sets of:

Farmers Carry

x 40m *increase weight each set

Hollow Hold

x 30sec

*rest 2min

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COMPETITION

Tuesday

15/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

5 Sets of

Parallette L-sit to Shoulder stand

x 5

Parallette Straddle L-Hold

x 20-40sec

*rest 1min bt sets

B.

3 Sets of:

Farmers Carry

x 30m *increase weight each set

Band Assisted Planche

x 30sec

*rest 2min

C.

3 Rounds of

10/8 Cal Assault Bike @ 90+% sprint effort

20/16 Cal Assault Bike @sustainable pace

rest 2min

12/9 Cal Ski @ 90+% sprint effort

24/18 Cal Ski @sustainable pace

rest 2min

14/10 Cal Row @ 90+% sprint effort

28/22 Cal Row @sustainable pace

rest as needed bw sets

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“If you quit on the process, you are quitting on the result.”