SnC December 4th 2020
Warm up
AMRAP 8 mins
50 Jumping Jack
5 Inch worm + Push up
30 Mountain climber
3 Slow pull up
10 Plate Ground to Overhead
Strength 1
Weighted Pull up
3-3-3-3-3-3
building to heavy
Strength 2
Strict Press
6-6-6-6-6-6
at 70% of 1 RM
Conditioning
5 Rounds For time:
8 HSPU
20 KB Swing (24/16 kg)
ReCON December 4th 2020
Warm up
400 m run
500 m row
1 min plank
30 Secs bar hang
Body Armor
5 sets of
8 Single Arm Curl to Strict Press (each side)
* Rest as Needed Between Sets
Conditioning
On the 5:00 x 4 Rounds:
10 Alternating Single DB Power Clean and Jerk
200m Run
10 Hanging knee raise
HIIT 4 December 2020
A) Warm up
10 Cal any machine
2 sets of:
80 single unders
8 reps of every DB movement
B) 21-15-9 reps for time:
Double Dumbbell Deadlifts
Double DB Front Squat
Double DB Push Jerk
*50 DU/ 100 SU after each set
*Man use 15kg DB
*Woman use 10kg DB