SnC October 7th 2020
Warm up
EMOM 12 mins
min 1 : 5 KB Single Arm Thruster (each)
min 2 : 10 Hollow rock
min 3 : 10 Kipping
min 4 : 25 Jumping Jack
Conditioning
“The Green Mile”
For Time:
1 Mile Run
50 Pull-ups
30 Thrusters (60/35 kg)
HIIT 9 October 2020
A) Warm up
400m run
6 Cal Row
2 sets of:
10 bicycle crunches
8 Alt. DB Hang Cleans
6 Single DB shoulder to OH
4 push ups
B) Conditioning (Not for time):
20 Alt. DB Hang Clean (15/10kg)
500m row
15 Single DB Shoulder to OH (15/10kg)
500m row
10 Alt. DB Hang Clean (15/10kg)
500m row
5 Single DB Shoulder to OH (15/10kg)
500m row
C) Finisher
*10-9-8-7-6-5-4-3-2-1:
Star crunches
10m shuttle sprints
ReCON October 9th 2020
Back Squat
5-5-5-5-5
Deadlift
5-5-5-5-5
Strict Press
5-5-5-5-5
Bent Over Row
5-5-5-5-5
Bench Press
5-5-5-5-5