SnC November 30th 2020
Warm up
Row or Bike or Run for 10 mins
3 Macho Man Complex* (May add some weight)
*consist of 3 Power Clean+3 Front Squat+ 3Push Jerk
Front Squat
Work in 15 mins to Build Heavy of 5
Lifting Capacity
E3MOM for 12 mins
5 Power Clean (70/40 kg)
10 Deadlift (70/40 kg)
Conditioning
AMRAP 10 mins
10 Front Squat (60/35 kg)
10 Toes to bar
ReCON November 30th 2020
Warm up
3 Rounds of
- 40 Jumping Jack
- 5 Burpees
- 10 Air Squat
Body Armor
5 Giant Sets:
8 Tempo Double DB/KB or Barbell Strict Press (5s negative only)
8 Tempo Double DB/KB or Barbell Bent Over Row (5s negative only)
Conditioning
AMRAP 15:
1 Round of “Row Sindy” + 4 Three Point Push Up
1 Round of “Row Sindy” + 6 Three Point Push Up
1 Round of “Row Sindy” + 8 Three Point Push Up
Continue to add (2) Three Point Push Up per round.Until the time is up
*”Row Sindy” is consist of 5 Upright Row, 10 Sit up, 15 Air Squat
HIIT 30 November 2020
Warm up
400m run
2 sets of:
10 mountain climbers
6 inch worm
10 lateral squats
10 push ups
*3 Rounds for time:
50 mountain climbers
20 Goblet squats (16/12kg)
50 mountain climbers
20 Single KB box step overs
50 mountain climbers
20 hand release push-ups
*Cap time: 35mins