SnC November 11th 2020
Warm Up
2 rounds of
250 m row
6 Power clean + Squat clean
6 Kang Squat
12 GHD Back extension
12 Hollow rock
Stamina Squats
On the 1:30 x 6 Sets:
2 Front Squat
4 Back Squats
*at 75-80% of 1 RM Front Squat
Squat Clean
EMOM 8 mins
1 Squat clean
Lifting Conditioning
Every 2 mins x 4 Rounds:
8 Hang Power Cleans (60/35 kg)
24 Air Squats
*try to not drop the bar
ReCON November 11th 2020
Warm up
500 m row
25 Air Squat
10 Burpees
Body Armor
5 sets each leg:
DB Split Squat Complex
Bodyweight Split Squat Complex
1 Split Squat Complex:
5 Bottom Range Split Squats
5 Top Range Split Squats
5 Full Range Split Squats
Conditioning
AMRAP 12:
12 KB Swing
12 Ring Rows
12 Plate Ground to Overhead
HIIT 11 November 2020
A) Warm Up
400m run/ 500m row/ 0.75mile bike
2 sets of:
6 worm walks
8 Box jumps
8 Burpees
B) Hair Raisingly Haunted
*AMRAP 20mins:
20 Box jump overs
20 Burpees
20 Cal Row/ 15 Cal Bike
*Every 5mins run 200m