SnC November 17th 2020
Warm Up
400 m run
2 rounds of
10 PVC Dislocation
3 x 3 Position Squat Snatch
3 Bear Complex
3 Wall walk
10 kipping
Conditioning
“Five Feet Under”
AMRAP 5:
Buy-In: 200 m run
Into Max Rounds:
6 Lateral overal barbell burpees
9 Hang Squat Snatch (40/25 kg)
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 m run
Into Max Rounds:
6 Lateral over barbell burpees
9 Thrusters (40/25 kg)
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 m run
Into Max Rounds:
6 Lateral over bar Burpees
9 Push Jerk (40/25 kg)
OVERLOAD -Midline-
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Superman Hold
Rest 15 Seconds
30 Seconds one legged Plank
Rest 1 Minute
ReCON November 18th 2020
Warm up
500 m row
10 runner stretch
10 cossack squat
10 Hindu push up
Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
“Hype Seal”
4 x 4 Rounds:
20 Seconds Double KB Deadlifts
10 Seconds Rest
20 Ankle taps
10 Seconds Rest
-rest 1 mins between round-
HIIT 18 November 2020
- A) Warm up
400m Row/ 0.75mile bike
2 sets of:
8 Burpees
30 SU
8 Inch worms
- B) The Ghost
*Complete 6 Rounds for total reps & Cals (23mins)
Min 1: Row/bike for cals
Min 2: Burpees
Min 3: DU/SU
Min 4: Rest
*Repeat for 6 rounds