SnC December 8th 2020
Warm up
500 m row
2 sets of:
8 Kang Squats
8 Sumo deadlift high pull (pause at top 3 secs)
8 Burpees
8 EB OH Lunges
Strength 1
EMOM 6 mins
4 Deadliftt
75% from 1 RM
Strength 2
Upright Row
8-8-8-8-8
Build to heavy
Conditioning
Every 3 mins x 6 rounds
12 Overhead Squat (40/25 kg)
12 Cal Row or 12 Burpees
HIIT 8 December 2020
A) Warm up
400m run
10 Wallball
10 Cal Echo bike
10 Hanging knee rais e(pause 3 secs at top)
100 Single unders
B) TABATA Tuesday
T1: Med Ball Cleans
- 1min rest –
T2: Med Ball Sprints
- 1min rest –
T3: Med Ball Thrusters
*Use 7/5kg Med Balls
C) Double AMRAP
AMRAP 7 mins:
25 DU/ 50 SU
10 push ups
- 5mins Rest –
AMRAP 7mins:
10 Knees to Elbows
10 Cal Echo Bike