SnC October 22th 2020

Warm Up

AMRAP 10 mins

200 m row

10 m Overhead KB Walking lunges

5 Burpees broad jump

10 KB Single leg deadlift

5 KB Sumo deadlift high pull w/ 5 secs pause at top

 

Clean Pull

5 Sets, On the 2:00:

Clean High Pull + Hang Clean high Pull + Clean Pull

*Build weight

 

Tempo Overhead Squat

2-2-2-2-2

5 Second Down, 2 Second Pause.

 

Conditioning

For Time:

50/40 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (40/25kg)

 

Time Cap 15 mins

 

ReCon October 23th 2020

 

Warm up

500 m row

then

400 m run*

Every 30 secs 4 Air Squat

 

3 mins single under

every broken 2 burpees

 

Slow Deadlift

5-5-5-5-5

*pick your weight 5 seconds up, 5 seconds down

 

Conditioning

Ascending Ladder for 15:00:

2 Medball/Sandbag Ground to Shoulder

2 Medball/Sandbag Goblet Squats

2 Medball/Sandbag lateral Burpees

4 Medball/Sandbag Ground to Shoulder

4 Medball/Sandbag Goblet Squats

4 Medball/Sandbag  Facing Burpees

*Continue to add 2 reps to each movement

 

HIIT 23 October 2020

A) Warm up

3mins skipping

2 sets of:

8 squat jumps

8 wall balls

8 burpees

 

B) 3 Rounds for time:

150 Single unders

25 Wall balls (7/5kg)

10 Burpees box jump overs

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