Wednesday 18/01/2023
FiTneSS
Wednesday
18/01/2023
A.
Deadlifts
AMRAP x 3sets @75/65/55% 1RM
*leave 2reps in reserve
-rest 90sec bt sets-
B.
With a 12min timecap
Buil to:
I. 87% x Bench Press
II. 2RM Strict Pull ups
C.
For Time
50 KB Russian Swings 24/16kg
40 Push ups
30 Pull ups
C. (Extra Conditioning)
4 Rounds
Work 2min / Rest 1min
As many rounds as possible
12/9cal Assault Bike
3 Wall Walks
*pick up where you left each round
immediately followed by...
10min Ski-erg @tempo Aerobic
Competition
Wednesday
18/01/2023
A.
Power Snatch
Build up to 82% 1RM
B.
EMOM x 9min
Squat Snatch
3sets x 1rep @83%
3sets x 1rep @85%
3sets x 1rep @87%
C.
Deadlifts
AMRAP x 3sets @150/110/80kg
-rest 90sec bt sets-
D.
With a 20min timecap
Buil to:
I. 87% x Bench Press
II. 2RM Strict Pull ups
III. 85% OH Squat
E.
2 Rounds for Time
50/40cal Row
30 kipping HSPU's
15 Muscle ups
*timecap 14min
F. (Extra Conditioning)
4 Rounds
Work 2min / Rest 1min
As many rounds as possible
12/9cal Assault Bike
3 Wall Walks
*pick up where you left each round
immediately followed by...
10min Ski-erg @tempo Aerobic
20min Bike Erg @tempo Aerobic
A person who wishes to become something they are not often does things that they usually don't.
