Tuesday 28/05/2024
FitneSS
Circuit (3 Alternating Sets)
A. Hollow Body Rocks
10 reps
No rest
B. Hollow Body Hold
15-20 seconds
Rest 1 minute
C. Arch Body Rocks
10 reps
No rest
D. Arch Body Hold
15-20 seconds
Rest 1 minute
Circuit (30 Minutes Continuous)
2 min Row
2 min Bike
2 min Ski
All at 60-65% max heart rate
Competition
Murph Recovery Notes
If you did Murph and are sore/tired, perform only the easy machine recovery work.
Circuit (8-10 Sets)
Jerk Balance - Forehead/Chin/Chest
8 sets of 1 rep
Rest 1 minute between sets
Use a light load, focus on technique (lockout, footwork, speed)
Alternate forward foot each set for balance
Circuit Options
Option 1
4 Alternating Sets of:
10 seconds
Ramp effort from 60% to 100% within 10 seconds
Rest 2 minutes
Push Presses
5 reps @ 65%
Must be touch and go reps
Aggressive punch to lockout
Rest as needed
Option 2
Weighted Ring Dip
3 sets of max reps @ 50% of heavy 3
Rest 2 minutes between sets
Perform AMRAP (-1) each set
Piked Handstand Pushup (32X3 Tempo)
3 sets of max reps
Rest 2 minutes between sets
Perform AMRAP (-1) each set
Place hands on 10x30 line, fully stop with head on ground on each rep, keep hips stacked over shoulders
Core Finisher
3 Alternating Sets of:
Hollow Body Rocks
10 reps
No rest
Hollow Body Hold
15-20 seconds
Rest 1 minute
Arch Body Rocks
10 reps
No rest
Arch Body Hold
15-20 seconds
Rest 1 minute
Circuit (45 Minutes Continuous)
3 min Row
3 min Bike
3 min Ski
All at 60-65% max heart rate
