SnC January 4th 2021
Warm up
500 m row
2 sets of:
3 Bear Complex w/pause at bottom 3 secs
9 Burpees
3 wall walk
Strength 1
AMRAP 9 mins
Back Squat
at 75% of your 1RM
Strength 2
Strict Press
8-8-8-8-8
at 70% of 1 RM
Conditioning
4 Rounds For Time
24 Cal Row
12 HSPU
.
Time cap 15 mins
.
ReCON January 4th 2021
Warm up
200 single under
20 Predator jack
10 Burpees
Body Armor
20-16-12-8:
Single Arm Gorilla Rows (left arm)
Single Arm Gorilla Rows (right arm)
Push up
Conditioning
Every 4 mins x 5 set :
200m Run
100 Single under
10 Kettlebell Swing
HIIT 4 January 2021
A) Warm up
400m row
2 sets of:
8 Double KB thrusters
8 box jumps
8 burpees
8 wall balls
B) 2 Rounds (each for time):
35 Wall balls (7/5kg)
30 Double KB front squats (2×16/2x12kg)
25 Box jumps
20 Bar facing Burpees
15 Double KB thrusters (2×16/12kg)
*3mins rest after each round
*Your score is your slowest round