SnC December 16th 2020
Warm up
500 m row
EMOM 8 mins
min 1 : 4 Bearcomplex
min 2 : 12 Push up
min 3 : 4 Strict Pull up
min 4 : 12 Kipping
Strength 1
Weighted Ring dips
5-5-5-5-5
*build to heavy
Conditioning
Every 2 mins x 10 sets:
9 Thruster (40/25 kg)
9 Pull up
ReCON December 16th 2020
Warm up
500 m row
2 mins single under
10 Hollow rock
15 Medball strict press
Conditioning 1
10 Mins AMRAP:
50 Lateral Line Hops or 50 Single unders
10 Reverse Burpees
-rest 10 mins-
Conditioning 2
10 Mins AMRAP:
15 Sit up
10 Push up
HIIT 16 December 2020
A) Warm up
400m row/ 0.75mile bike
2 sets of:
10m DB farmer’s carry
10 ring rows
10 kipping
10 Box jumps
B) 6 Intervals each for time:
10/7 Cal Bike or 13/10 Cal Row
100m DB farmer’s carry (use 2×20/2x15kg)
10 Pull ups
10 Box jumps
*2mins rest after each interval