SnC November 20th 2020

Warm up

AMRAP 8 mins

8 Wall ball

8 KB Swing

8 Single arm KB Hang Power clean

8 Single arm KB OH Lunges

 

Strength

Overhead Squat

3-3-3-3-3

 

Conditioning

“Mirror Effect”

For time

40 Wall ball (9/7 kg)

30/24 Cal Row

20 Power clean (60/35 kg)

10 Burpee

20 Power Clean (60/35 kg)

30/24 Cal Row

40 Wall ball (9/7 kg)

 

Time cap 15 mins

*short time cap, pick a load that suits you

 

HIIT 20 November 2020

A) Warm up

400m row

2 sets of:

6 wall balls

8 kipping

8 lying leg raises

8 alt. DB C&J

 

B) For time:

42 Wall balls (9/7kg)

21 Knees to Elbows

21 single arm DB power cleans (17.5kg/12.5kg)

21 single arm DB push press (17.5kg/12.5kg)

  • 3mins rest –

C) For time:

30 Wall Balls (9/7kg)

15 knees to elbows

15 single arm DB power cleans (17.5/12.5kg)

15 single arm DB push press (17.5/12.5kg)

  • 3mins rest –

D) For time:

18 wall balls (9/7kg)

9 knees to elbows

9 single arm DB power cleans (17.5/12.5kg)

9 single arm DB push press (17.5/12.5kg)

 

ReCON 20 November 2020

Warm up

400 m run

500 m row

10 DB Snatch

 

Gymnastic

AMRAP 3 mins

Hanging Knee raise

 

Conditioning

100 m shuttle run

20 Alt. DB Snatch

100 m shuttle run

16 Alt. DB Snatch

100 m shuttle run

12 Alt. DB Snatch

100 m shuttle run

8 Alt. DB Snatch

100 m shuttle run

4 Alt. DB Snatch

 

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