SnC December 7th 2020
Warm up
AMRAP 8 mins
10 Cal Row
5 Burpees
5 Inch worm + Push up
5 Cluster (pause at squat 3 secs)
10 Hollow rock
Strength
EMOM 6 mins
4 Front Squat
75% from 1 RM
Gymnastic Strength
Weighted Dips
8-8-8-8-8
Conditioning
4 Rounds for time
5 Power Clean (60/35 kg)
5 Thruster (60/35 kg)
5 Lateral Burpee over Bar
Time Cap 12 mins
ReCON December 7th 2020
Warm up
400 m run
500 m row
30 Secs wall sit
30 Secs bar hang
Body Armor
5 sets of
10 V-sit up
15 secs Hollow hold
Conditioning
21-18-15-12-9-6-3:
Sandbag Front Squats
200m Run/250 m row
HIIT 7 December 2020
A) Warm up
400m row
2 sets of:
8 Burpees
8 Box jumps
8 KB goblet squats
8 Plate ground to OH
B) 3 Intervals, each for time:
10 Plate Ground to OH (15/10kg)
10 Burpees Box jump overs
10 KB Goblet Squats (16/12kg)
1000m Row
*Rest 3 minutes between each set.