SnC September 30th 2020
Warm Up
EMOM 12 mins
Min 1 : 15 Double unders/30 Singles + 8 Hollow rock
Min 2 : 12 Prisoner Air Squat + 8 Superman Pulse
Min 3 : 4 Hindu Push up + 8 Abmat sit up
Conditioning
For time:
40-30-20-10
Double Under
Push Up
Time cap 10 mins
Strength
In 5 mins, AMRAP
Back Squat (Body weight)
Scaled option is using half or two third BW
HIIT 30 September 2020
A) Warm up
2 sets of:
8 Double KB deadlifts
4 inch worms
8 superman pulse
8 ring rows
8 kipping
B) 3 Intervals (each for time):
1 lap double heavy KB farmer carry (2×24/2x16kg)
25 GHD Back extensions
15 Alt. DB snatch
15 Pull ups
*3mins rest between intervals
ReCon September 30th 2020
Warm up
20 laps Run
EMOM 3 Burpees
Superset
- a) Strict Press and close grip chin up 6-6-6-6
- b) GHD sit up and back extension 12-12-12-12
- c) pendlay row and evil wheels 6-6-6-6
- d) upright row and glutes bridge 12-12-12-12
Overload
500 m row AS FAST AS POSSIBLE