SnC December 1st 2020
Warm up
500 m row
then 2 sets of:
3 Wall walk
3 Bear complex
3 Slow pull up
3 EB Back rack Cossack Squat (each leg)
Strength
Push Jerk
Work in 15 mins to Build Heavy of 5
Tabata
alternating between
Thruster EB (20/15 kg)
Pull up
Conditioning
AMRAP 8 mins
12 Barbell Lunges (50/30 kg)
12 HSPU
HIIT 1 December 2020
Warm up
10 Cal any machine
*Try every movement for 10 reps
Saturday Teamwork
*In teams of 3 (2 work, 1 rest)
*For time:
100/80 Cal bike
Then
100 Sandbag thrusters (15/10kg)
60 pull ups
100/80 Cal bike
Then
100 wall balls (7/5kg)
60 Burpees
100/80 cal bike
Then
100 alt. DB hang clean & jerk (15/10kg)
60 Box jumps