SnC November 13th 2020
Warm Up
Gymnastic Conditioning
On the 1:30 x6:
1 Set of Strict Handstand Push-ups
Conditioning
5 Rounds of
AMRAP 3 min:
3 Double Dumbbell Power Snatches (22.5/15 kg)
6 Pull up
9 Push up
Rest 1 Minute Between Rounds
ReCON November 13th 2020
Warm up
easy pace of 15 mins row or bike
Core maintenance
Accumulate 2 Minutes GHD sit up hold (hold at horizontal position)
Every Break: 2 Inch worm
Body Armor
4 Rounds:
30 Seconds Max reps Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max reps Double Dumbbell Deadlifts
30 Seconds Rest
HIIT 13 November 2020
A) Warm up
8 Cal any machine
2 sets of:
6 Inch worms
6 slow KB deadlifts
8 KB swings
8 Single arm KB front rack box step-ups
B) Fantastic Friday
*For time:
100 KB swings (16/12kg)
100 Single arm KB front rack box step-ups (16/12kg)
*Divide reps however you like