SnC December 28th 2020
Warm up
Row 500 m
2 sets of
3 Slow Pull up
3 Single arm KB Overhead Squat (each leg)
6 Hindhu push up
6 Knee Jump
Strength 1
Weighted Pull up
3-3-3-3-3
*build on weight
Strength 2
Strict Press
8-8-8-8-8
at 70% of 1 RM
Conditioning
Tabata 1
Air Squat
Tabata 2
Kettlebell Swing (24/16 kg)
Tabata 2
Box Jump (60/50cm)
*rest 3 mins between Tabata
*aim to keep moving during 20secs works
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ReCON December 28th 2020
Warm up
400 m run
10 Alt. DB Power Clean and Jerk
10 SA DB Thruster
10 Burpees
Conditioning
In teams of 2:
From 0:00
16 rounds of
4 Burpees
6 Alt. DB Power Clean and Jerk
From 12:00
12 Rounds of
6 Lateral Burpees
8 SA DB Thruster
From 24:00
8 Rounds of
8 Burpees to plate
10 Alt. DB Snatch
HIIT 28 December 2020
A) Warm Up
400m row
2 sets of:
8 burpees
8 box jumps
10 Hollow rocks
10 Russian KB swings
B) 27-21-15-9 reps for time:
Cal Row
Russian Kb swings (16/12kg)
GHD sit-ups
Burpees Box Jump Over