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