Tuesday 29/11/2022
FITNESS
Tuesday
29/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
EMOM x 16:00
M1: 8 DB Bench press
M2: 1-2 Rope Climbs
M3: 8 Ring Dips
M4: 10-12 V-ups
B.
EMOM x 16:00
M1: 4-6 (7.5+7.5m) Shuttle Runs
M2: 8-12 Line facing burpees
M3: 12-16cal Row
M4: Rest
C. (Optional)
Free Handstand Hold
*practise for 10min
*start on the wall
D. (Optional)
1,2,3,4,5,6,7,8,9,10
Calories Assault bike
Strict toes to bar
*push on the Assault Bike
*quality on the toes to bar
COMPETITION
Tuesday
29/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A. (skill)
*play around for 10min
*start on the wall before you move free standing
B.
Wall facing Handstand push ups
5sets x 3-5reps
*rest 1min
C.
EMOM x 5sets x 10-20sec hold
D.
AMRAP x 7min
1,2,3,4,5,6,7, etc...
Strict TTB
2,4,6,8,10, etc...
Strict Dips on Parallettes
E.
3 sets:
10/8 Cal Echo @sprint effort
20/16 Cal Assault bike @sustainable pace
rest 2 min
12/9 Cal Ski @sprint effort
24/18 Cal Ski @sustainable pace
rest 2 min
14/10 Cal Row @sprint effort
28/22 Cal Row @sustainable pace
*rest 4min bt sets
