.SnC December 23th 2020
Warm up
EMOM 8 mins
min 1 : 8 EB Power Clean and Jerk
min 2 : 4 Inch Worm
min 3 : 8 GHD Sit up
min 4 : 4 DB Man Maker
Strength 1
AMRAP 7 mins
Push Press
at 75% of your 1RM
Gymnastic Strength
Ring Dips
12-12-12-12-12
Conditioning
For Time
40 Power Clean and Jerk (40/25 kg)
30 Burpees
20 Toes to bar
.
.Time Cap 10 mins
ReCON December 23th 2020
Warm up
400 m row
20 walking lunges
20 secs Bar Hang
20 sit up
Conditioning
In 20 mins:
Row 2500 meter
In remaining Time AMRAP:
10 Box Step up
10 Hang knee raise
HIIT December 23th 2020
- A) Warm up
400m row
*Try every movement for 8 reps
- B) 5K Row
*For time:
5000m row
@ min 7: 20 Burpees
@ min 13: 20 Box jumps
@ min 18: 20 push ups
@ min 22: 20 air squats
@ min 26: 20 Wall balls (7/5kg)
@ min 29: 20 pull ups
*Time Cap 31mins