SnC October 1st 2020
Warm Up
EMOM 12 mins
Min 1 : 4 Burpees + 4 Box Jump
Min 2 : 5 EB Power Snatch + 5 EB Good morning
Min 3 : 6 KB Swing + 6 Hollow rock
Sprint
5 Cal air bike x 5 set
* as fast as possible
Interval AMRAP
5 rounds
2 min on : 1 min off
8 Toes to Bar
8 Box Jump
8 Power Snatch (40/25 kg)
AMRAP Lateral Burpees Over Bar
HIIT 1 October 2020
A) Warm up
10 mins AMRAP:
8 wall balls
8 EB sumo DL high pulls
8 Burpees
8 Knees to chest
0.4 mile echo bike
B) AMRAP 6mins:
12 Wall balls (7/5kg)
3 Sumo DL High pulls (40/25kg)
- 5mins rest –
21-15-9 reps for time:
Burpees to target
Knees to elbows
- 5mins rest –
3 Rounds for time:
0.75mile echo bike
15 push ups
15 Russian KB swings