Wednesday 26/04/2023

““Don’t try to prove your worth, show it.” ”

FitneSS

Wednesday

26/04/2023

A. EMOM x 9min

M1: 10 Box Jumps *step down each rep

M2: 15 Wall balls shots @9/6kg

M3: 10/8cal Bike

--rest 3min before part B--

B. EMOM x 9min

M1: 16 alt. Front rack reverse lunges @30/20kg

M2: 12/10cal Row

M3: 12 Split Jumps + 12 Air Squats

C. Optional:

Complete 3 alternating sets of:

C1. 8 Barbell Deficit Deadlifts with a 2" deficit and an 8/10 RPE.

C2. 5-7 Nordic Hamstring Curls with assistance from the upper body if needed to complete reps without stopping.

C3. 20-30 Seated banded hamstring curls

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Competition

Wednesday

26/04/2023

A. Find a 1RM Hang Power Clean from any position.

B. Complete 30 Box Jumps with a height of 90/75cm, stepping down after each rep.

C. As Many Rounds and Reps as possible in 5 minutes:

-15 Wall Ball Shots with a weight of 12/9kg.

-10/8 calories on the BikeErg.

Rest for 2 minutes and 30 seconds before moving to part D.

D. As Many Rounds and Reps as possible in 5 minutes:

- 15m Front-Racked Barbell Walking Lunge with a weight of 43/30kg.

- 12/10 calories on the Rowing machine.

Rest for 2 minutes and 30 seconds before moving to part E.

E. As Many Rounds and Reps as possible in 5 minutes:

- 10 Split Jumps

- 2 Shuttle Runs of 15m each

- 10 Air Squats

- 2 Shuttle Runs of 15m each

Optional:

Complete 3 alternating sets of:

F1. 8 Barbell Deficit Deadlifts with a 2" deficit and an 8/10 RPE.

F2. 5-7 Nordic Hamstring Curls with assistance from the upper body if needed to complete reps without stopping.

F3. 20-30 Seated banded hamstring curls

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