Wednesday 01/02/2023
FiTneSS
Wednesday
01/02/2023
Α.
Back Squat
Build up to a HEAVY SINGLE
then...
2sets x 3reps @ 80-85% 1RM
B.
4 Rounds for time
20 Double Unders or Speed Steps
15 Target Burpees
10 Pull ups
C.
Extra Gymnastics
4sets of
Nose to wall hold x 30sec
*90sec Max Calories on the C2 BIKE
Competition
Wednesday
01/02/2023
Α.
Back Squat
Build up to 92% 1RM
then...
2sets x 3reps @ 80-85% 1RM
B.
Strict Press
Build up to 92% 1RM
then...
2sets x Max Reps @53/34kg
B.
Deadlift
Build up to 92% 1RM
then...
2sets x 10-12reps @60-65% 1RM
C.
2 Rounds for time
10 P.Snatch @53/34kg
50 Double Unders
10 Thrusters @53/34kg
50 Double Unders
-rest 1min-
3 Rounds for time
15 Bar Facing Burpees
10 Bar Muscle ups
D.
Extra Gymnastics
1min ON / 1min OFF
50 Strict HSPU's
*strart each minute with 8cal ski-erg
E.
Extra Conditioning
4 Rounds of
5min Assault Bike
5min Ski-erg
*Aerobic Zone
There can be no uphill climb when excuses become a habit.
