SnC October 5th 2020
Warm up
200m Run
3 bear complex
5 Jefferson Curls
5 KB OH Squat (each arm, hold at bottom, but knee off from the ground)
50x single under
Squats
EMOM 10
min 1: 2 Front Squat
min 2 :4 Back Squats
Conditioning
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
400 m run
Cash out: 50 Wallballs (9/7kg)
Time cap 28 mins
ReCon October 5th 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
HIIT 4 October 2020
A) Warm up
400m run
2 sets of:
6 hollow rocks
6 reverse burpees
6 squat jumps
6 devil presses
B) Straight up Sweatin’
*3 rounds (not for time):
10 reverse burpees
15 crab kicks
20 push ups
C) Conditioning
Buy in: 600m run
*Then straight into 21-15-9 reps of:
Devil presses (2×15/2x10kg)
Box jumps
Sit ups
Buy out: 600m run
*Cap time: 17 mins