SnC October 16th 2020
Warm Up
200 m Run
250 m row
2 sets of
6 High Kipping
3 x 3 Position of Power Snatch
6 Pausing Push up (hold 3 secs at bottom)
3 HSPU with slow lowering
12 Dislocation
Conditioning
10 Rounds For Time:
200 Meter Run/250 m Row
2 Power Snatch (60/35 kg)
3 Bar Muscle-ups
4 Handstand Push-ups
*if you can’t do MU, you may do 3 pull up + 3 dips
Recon October 16th 2020
Warm up
200 m run
100 single unders
20 Cal Row
10 Cal bike
AMRAP 10:
5 Burpees
5 Air Squat
25 Single unders
-5 mins rest-
AMRAP 10:
Max Single Dumbbell Strict Presses
On the Minute: 5 Sit-Ups
-rest 5 mins-
AMRAP 5 mins
Box Step Up
HIIT 16 October 2020
A) Warm up
8 Cal any machine
2 sets of:
8 Hollow rocks
8 air squats
8 push ups
8 KB swings
B) 3 Intervals, each for time:
15 Plate Ground to OH (15/10kg)
15 KB swings (16/12kg)
500m row
*Rest 3mins after each Interval
C) Finisher
21-15-9 reps for time:
Knees to elbows
Echo bike, Cals