SnC November 9th 2020
Warm up
AMRAP 10 mins
200 m row
10 Kettlebell swing
3 EB Bear complex
10 Push up
6 EB Power Snatch
Strength
Push Press
3-3-3-3-3
“Sherly n Yance”
- a) Sherly
4 rounds of
20 Thruster (30/20 kg) (partner A)
20 Cal row (partner B)
*switch after rounds, work together
THEN, directly to
- b) Yance
4 rounds of
20 Power snatch (30/20 kg) (partner A)
20 Burpees (partner B)
*switch after rounds, work together
RX+ = Using 40/25 kg barbell
ReCon November 9th 2020
Warm Up
400 m run
400 m row
1 Lap Walking lunges (30 m)
Body Armor
EMOM 8 mins
Minute 1:
15 Hollow rock
Minute 2:
10 Single arm DB Strict Press
5 Push up
“Mirror Effect”
On the 0: 1500 m row
On the 10: 30 Burpees
On the 15 : 30 Sand Bag Box Step up
On the 20: 1500 m row
HIIT 9 November 2020
A) Warm up
2 sets:
6 cal any machine
8 burpees
8 squat jumps
8 wall balls
B) Monday Bloody Monday
*Complete AMRAP in 6mins at each station, resting 4mins between eac(36mins total):
1) 12/10 Cal Rower + 8 Burpees box jumps
2) 12 Sumo Deadlift high pulls + 1 lap farmer carry around the gym (2×24/2x16kg)
3) 12/10 Cal Echo bike + 8 Double KB hang cleans (2×16/2x12kg)
4) 12 Wall Balls (9/7kg) + 8 crab kicks