Wednesday 22/02/2023

“A path to greatness is one that must be walked, not run”

FiTneSS

Wednesday

22/02/2023

A.

Front Squat

3sets x 4/3/2reps @60-80% 1RM

B.

Deadlift

3sets x 4/3/2reps @65-85% 1RM

C.

EMOM x 12min

M1: 40sec x Max Calories Ski-erg

M2: 10-14 Single DB Box Step Overs @22,5/15kg

M3: 8-12 Single DB Snatch

M4: 40sec x Recovery On the Bike-erg

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Competition

Wednesday

22/02/2023

A.

For Time

30/24cal Row

20 Bar Muscle ups

10 Squat Snatch @84/55kg

*timecap 10min

B.

EMOM x 11min

min1+2+3: 15sec x AMRAP x Thrusters @84/55kg

min4: Rest

min5+6+7: 15sec x AMRAP x Thrusters @75/48kg

min8: Rest

min9+10+11: 15sec x AMRAP x Thrusters @60/40kg

C.

Front Squat

5sets x 5/5/2/2/2reps @60-70% 1RM

-rest as needed-

D.

EMOM x 12min

M1: 15 C2B

M2: 12 OH Squats @43/30kg

M3: 15m HSWalk

M4: 4-6 Shuttle Runs

E.

EMOM x 12min

M1: 10-15 Box Jump Overs

M2: 10-15 Single DB Box Overs

M3: 4-8 Strict HSPU + 4-8 Kipping HSPU

M4: 4-8 Bar Muscle ups

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