SnC October 14th 2020
Warm up
EMOM 8 mins
min 1 : 10 Single arm KB Overhead Squat (5 each arm)
min 2 : 8 Cal of Row
min 3 : 10 Single arm Hang KB Snatch (5 each arm)
min 4 : 4 Strict Pull up (pause at top 3 secs and full hang position 3 secs)
-prepare your weight for front squat complex-
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat (pause 5 secs at bottom)
1 Front Squat
1 Thruster
*constant weight through set at around 70% of your 1RM Front Squat
Conditioning
3 Rounds:
24/20 Calorie Row
12 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
16 Alternating Dumbbell Snatches (22.5/15 kg)
12 Thrusters (40/25 kg)
Time cap 24 mins
ReCon October 12th 2020
Warm up
200 m run
250 m row
Then 2 sets of :
10 Ring rows
5 Burpees
10 Holow rock
Body Armor
21-18-15-12-9:
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Box Dips
AMRAP 20 min:
200m Run
10 Step up (each leg)
50 Single unders
HIIT 14 October 2020
- A) Warm up
3mins skipping
(every broken, do 2 burpees)
2 sets of:
8 alt. Single arm devil press
10 walking lunges
10 mountain climbers
- B) Str8 up Sweatin’
20mins AMRAP
10 Alt. Single arm devil’s press
20 Box step ups with double KB (2x12kg/2x8kg)
40 DU/ 40 mountain climbers