SnC December 3rd 2020
Warm up
500 m row
2 sets of :
9 Wall ball
3×3 Power clean
9 Burpees
3 DB Man Maker
Strength
Upright Row
8-8-8-8-8
building to heavy
EMOM 6 mins
3 Power Clean
*at 75% of your 1 RM
Conditioning
For time:
70 Wall ball (10/7 kg)
*everytime break the wallballs (stop more than 2 secs or drop) complete 5 Burpees
HIIT 3 December 2020
A) Warm up
10 Cal any machine
2 sets of:
8 push ups
8 pull ups
8 wall balls
8 burpees
B) Swole City
*3 Rounds Not for time:
10 Heavy KB Gorilla Rows (each hand)
10m Double KB front rack walking lunges
10 Weighted push ups
C) Chipper
*For time:
50 Wall Balls (7/5kg)
- 1min rest –
40 Gorilla Box Jump overs
- 1min rest –
30 Cal Row
- 1min rest –
20 Burpees to plate
- 1min rest –
10 Double Dumbbell Devil press (2×15/2x10kg)