SnC November 23th 2020
Warm up
AMRAP 8 mins of
250 m row
8 Push up
4 Strict Pull up
8 Kipping
4 Cossack squat (each side)
8 EB Thruster
Bench Press
10-10-10-10-10
at 65% of 1 RM
EMOM 6 mins
3 Front Squat
*at 75% of your 1 RM
Conditioning
5 rounds for time:
12 Push Jerk (50/30 kg)
12 Pull up
ReCON November 23th 2020
Warm up
EMOM 9 mins, alt. between:
- 40 Single under
- 6 Burpees
- 12 Air Squat
Threshold training
AMRAP 3 mins
Russian KB Swing
Conditioning
AMRAP 5 mins x 3 rounds
Buy in : 100 single under
6 Lateral KB Burpees
12 Goblet Squat
*rest 5 mins in between
HIIT 23 November 2020
Warm Up
400m run
2 sets of:
6 alt. Devil press
6 KB goblet squats
8 Cal row
“Running With The Devil”
PART A
*5 Rounds for time:
14 Alt. Single arm devil presses (17.5/12.5kg)
400m run
*Cap time: 24mins
- 3 mins rest –
PART B
*3 Rounds For time:
45/32 Cal Rowing/ Ass Bike
15 KB Goblet squats (16/12kg)
*Cap time: 24 mins