SnC December 11th 2020
Warm up
500 m row then
EMOM 8 mins
min 1 : 20 Double unders
min 2 : 10 EB Upright row
min 3 : 10 EB Strict Press
min 4 : 10 Wallball
Strength
Back Squat
8-8-8-8-8
at 75% of 1 RM
Gymnastic Strength
Weighted Pull up
4-4-4-4-4
*build to heavy
Conditioning
For time:
500 m row
20 Power Clean and Jerk (50/30 kg)
30 Wallballs (9/7 kg)
100 Double unders
Time cap 12 mins
ReCON December 11th 2020
Warm up
2 sets of:
6 Single Dumbbell Deadlifts
6 Single Dumbbell Push Press
6 Single Dumbbell Lunges
6 Single Dumbbell Clean and jerk
6 Single Dumbbell Power Snatches
6 Single Dumbbell Overhead Squats
Skill Practice
Pull up
Conditioning
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Push Press
30 Single Dumbbell Lunges
30 Single Dumbbell Clean and jerk
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 2 Burpees
HIIT 11 December 2020
A) Warm up
8mins AMRAP:
10 Cal Row
8 Plate Ground to OH
10m Plate OH walking lunges
8 Air squats
8 Alt. Kb C&J
B) Kettlebells Only
3 Rounds for Quality:
16 Gorilla Rows (2x16kg/2x12kg)
16 Single KB OH alt. Lunges (16/12kg)
*1 min rest after each round
C) Conditioning
*For time, complete 22-16-10 Reps of:
Alt. KB Clean & Jerks (16/12kg)
KB Goblet Squats (16/12kg)
*Complete 2 laps of KB farmer Carry after each set (2×24/2x20kg)