Wednesday 04/01/2023
FiTneSS
Wednesday
04/01/2023
A.
Strict Press
Build up to 80-85% 1RM
*7min timecap
immediately followed by...
B.
Deadlift
Build up to 80-85% 1RM
*7min timecap
C.
12min AMRAP
10 Pull ups or Toes to bar
20 Wallball @9/6kg
D. (Optional)
3 Sets
3 Rope Climbs
6 Single arm DB Press/side *heavy
12 DB Reverse Lunges/alternating
Competition
Wednesday
04/01/2023
A.
With a 20min timecap Build up to:
85% of 1RM Back Squat
85% of 1RM Strict Press
85% of 1RM Deadlift
B.
AMRAP x 10min
10 Chest to Bar
20 Wallball @9/6kg
Row 30/24cal
10 Chest to bar
10 DB OH Walking Steps @2x22,5/15kg
Row 30/24cal
-5min rest-
AMRAP x 4min
500m Row
then on the time left...
AMRAP x Rope Climbs
C. (Optional)
For Quality
D. (Extra Conditioning Work)
10min x Assault Bike @zone 2-3
8min x Ski-erg @zone 2-3
6min x Assault Bike @zone 3-4
4min x Ski-erg @zone 3-4
2min x Assault Bike @zone 4+
It is the soul that is challenged, not the body, when we face true challenges.
