Wednesday 01/03/2023
“Dreams are what we stand on. A fight without hope is lost.
”
FiTneSS
Wednesday
01/03/2023
A.
EMOM x 10min
M1: 30sec Max Wallwalks
M2: 30sec Max Box Step ups *bodyweight
Β.
Front Squat
2sets x 5reps @65-75% 1RM
-rest 2min-
C.
EMOM x 12min / 20sec MaxReps - 40sec Rest
M1: Alt. DB Hang Snatch
M2: Air Squats
M3: Bike
D. (Optional)
3 sets of:
20-25/side Clamshells
10m Monster walks
-rest 1min-
Competition
Wednesday
01/03/2023
Α.
3 sets of:
8-10 Box cross step up
8-10 GHD Raises
-rest 1min-
B.
3 sets of:
20-25/side Clamshells
10m Monster walks
-rest 1min-
C.
EMOM x 8min
M1: 15m HSWalk
M2: 8-12 Shoulder to Overhead @70/45kg
M3: 15 Chest to Bar
M4: Rest
D.
For Time
10 Front Squats @52/34kg
15 Box Jumps
10 Double Kettlebell Deadlifts @32/24kg
Rest for 1 minute
10 Overhead Squats @52/34kg
15 Box Jumps 24/20 inches
10 Double Kettlebell Deadlifts s
Rest for 1 minute
10 Barbell Thrusters @ 52/34kg
15 Bar Muscle-Ups
10 Double Kettlebell Deadlifts
