SnC HIIT and ReCon October 2nd 2020

SnC October 2nd 2020

 

Warm Up

400 m run

then AMRAP 8 mins

8 Wallball

4 Burpees

4 Strict Pull up

8 cal Row

 

Metcon 

5 Rounds for time:

Run, 200m

12 Thrusters, 40/25 kg

9 Burpee Pull-ups

 

HIIT 2 October 2020

 

A) Warm up

400m row/ 0.75mile bike

2 sets of:

8 sit ups

8 Tuck Jumps

8 Alt. DB squat cleans

 

B) Core Maintenance

*4 Sets for quality

30 sec side plank (left)

1min plank hold

30s side plank (right)

20 hollow rocks

 

C) 18mins AMRAP

400m row/ 0.75mile Bike

16 Alt. DB squat cleans

10 Box jump overs

 

ReCon October 2nd 2020

 

Warm up

20 laps Run

EMOM 3 Burpees

 

Superset

1. a) Strict Press and close grip chin up 6-6-6-6
2. b) GHD sit up and back extension 12-12-12-12
3. c) pendlay row and evil wheels 6-6-6-6
4. d) upright row and glutes bridge 12-12-12-12

 

Overload

500 m row AS FAST AS POSSIBLE