SNC November 6th 2020
Wallballs
AMRAP 3 mins using 7/5 kg
Conditioning
“Encore”
On the 5:00 x 2 Rounds:
200 m run
12 Thrusters (22.5/15 kg)
9 Hang Clean and Jerks (22.5/15 kg)
6 Devils Press(22.5/15 kg)
200 m row
then directly to
On the 5:00 x 2 Rounds:
200 m row
6 Devils Press (22.5/15 kg)
9 Hang Clean and Jerks (22.5/15 kg)
12 Thrusters (22.5/15 kg)
200 m run
ReCon November 6th 2020
Warm up
500 m row
5 Worm walk
5 DB Cluster
5 Aero plane (each side)
10 Burpees
Core Maintenance
3 Giant Sets:
10 m Side walking plank
10 Single Leg Deadlifts (Right)
10 m Side walking plank
10 Single Leg Deadlifts (Left)
Conditioning
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 m row after every sets
HIIT 6 November 2020
A) Warm up
3mins skipping (every broken, do 2 reverse Burpees)
2 sets of:
6 Cal Echo Bike
10 Wall Balls
4 Inch worms
B) In Teams of 2
“I Go You Go”
*Complete 24 Rounds of:
25 DU/ 50 SU
6 Alt. DB snatches (15/10kg)
6/4 Cal Echo Bike
4 Reverse Burpees
*Your score is your time taken to complete all reps.