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 

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