Team Fiternity – Comgrats on back to back years at Regionals!
Regionals Ind:
Am
A. Front SqT – 2RM for men – 3rm for females – in 14 min once warm
B. Afap
26 wall balls target 1
26 Wb target 2
26 Wb target 3
26 Wb target 4
26 Wb target 5
52 Pullups
Rest 1 min
3 rds
16 pistols box jumps (12″/6″) *alt legs – as you come up from pistol jump onto ^
15 power cleans 120/85
Directly into
10 min on rower :30/:30
Into 10 min @50% recovery
2nd session:
A. OHS – 235/165 X 4 sets of (-2) ; rest 3 min between
B. W / Vest. 10/5#
30 thrusters 95/63
30 Ghd Situps
3 legless rope climbs
20 thrusters 115/83
20 Ghd Situps
2 legless rope climbs
10 thrusters 135/93
10 Ghd Situps
1 legless rope climb
C. Athlete specific weakness / recovery / assistance work
Competition / Performance:
A. Front SqT – 2RM for men – 3rm for females – in 14 min once warm
B. OHS – 4rm at tempo 42X1
C. Afap
150 wall balls
100 Ghd Situps
50 c2b Pullups
D. Assistance / Recovery Work
Workout 1
Row
Ohs
+ ghd
8:13
Workout 2
Deads
Box
Burpees
1:52
Workout 3
40/30/100 6:09
30/20/100 3:17
20/15/100 3:52