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