SnC December 18th 2020
Warm up
EMOM 8 mins
min 1 : 20 Double unders
min 2 : 3 Wallwalk
min 3 : 3 Slow Pull up
min 4 : 10 Wallball
Gymnastic Capacity
EMOM 8 Mins
8 HSPU
Gymnastic Strength
Weighted Pull up
5-5-5-5-5
Death by wall ball
1st min = 1 Wall ball (10/8 kg)
2nd min = 2 Wall ball (10/8 kg)
3rd min = 3 Wall ball (10/8 kg)
4th min = 4 Wall ball (10/8 kg)
.
.
.
continue until you cant make the reps in that minute.
ReCON December 18th 2020
Warm up
400 m run
20 Airsquat
15 KB Sumo deadlift high pull
10 Inchworm
For Time
20-15-10
Burpees
Goblet squat (use any object)
Ring Rows
-rest 5 mins-
10-1 5-20
Burpees
Goblet squat (use any object)
Ring rows
HIIT 18 December 2020
A) Warm up
400m run
2 sets of:
40 SU
10 hollow rocks
10 alt. DB snatch
B) 10 Rounds For time:
20 DU/ 40 SU
10 Sit ups
10 Alt. DB snatch
*every 4mins run 200m
*DB use 15/10kg