SnC September 23rd 2020
Warm up
AMRAP 10 mins
10 Cal Row
10 OH Plate Walking Lunges
5 Burpees
10 KB Swing
10 Single arm KB Thruster
A) Front Squat
5-5-5-5-5
*All at 80-85% of 1 Rep Max
B) Strict Press
5-5-5-5-5
Metcon
EMOM 16 mins
Minute 1 : 4 Lateral Burpees + 8 Front Squat (50/30 kg)
Minute 2 : 4 HSPU + 6 Toes to Bar
Minute 3 : 4 Lateral Burpees + 8 Front rack Lunges (50/30 kg)
Minute 4 : 4 HSPU + 6 Double Russian KB Swing (24/16 kg)
HIIT 23 September 2020
A) Warm up
3mins skipping
2 sets of:
8 lateral squats
10m worm walk
10 hollow rocks
8 russian kb swings
B) TOTAL 5
5 Rounds (Not for time):
30 DU/ mountain climbers
15 KB Goblet squats (16/12kg)
20 push ups
15 Russian KB swings (16/12kg)
20 Hollow rocks
*1min rest after each round