SnC November 25th 2020
Warm up
EMOM 9 mins, alt between
- 75 Single under
- 15 Sumo deadlift high pull (EB)
- 5 Hindhu push up
Strength 1
Weighted Ring Dips
3-3-3-3-3-3
Strength 2
Upright Row
8-8-8-8-8
Conditioning
4 rounds for time:
30 Double unders
15 Deadlift (90/55 kg)
15 Box Jump (60/50 cm)
ReCON November 25th 2020
Warm up
2 sets of:
Try every conditioning movement at least 6 reps
Skill Practice
Pull up
Conditioning
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Push Press
30 Single Dumbbell Lunges
30 Single Dumbbell Clean and jerk
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 3 Burpees
HIIT 25 November 2020
Warm up
10 Cal any machine
2 sets of:
8 kipping
8 ring rows
8 hand release push ups
8 lateral squats
“Easy Barbara”
*Complete 4 rounds for time:
10 pull-ups
20 push-ups
30 sit-ups
40 air squats
*rest exactly 3mins after each round