SnC January 5th 2021
Warm up
500 m row
2 sets of:
9 Wall ball
9 Strict Press
9 Plank T rotation (each side)
Strength 1
AMRAP 9 mins
Push Press
at 75% of your 1RM
Strength 2
Lu Raises
12-12-12-12-12
Conditioning
For Time
15 Front Squat (70/40 kg)
30 Push Up
12 Front Squat (70/40 kg)
24 Push up
9 Front Squat (70/40 kg)
18 Push up
.
Time cap 10 mins
.
ReCON January 6th 2021
Warm up
400 m row
20 walking lunges
10 Kipping
5 inch worm
Static Movement
Tabata 1 Bar Hang
Tabata 2 Wall sit
Conditioning
6 rounds of :
2 mins on : 1 mins off
25 Mountain Climber (1 left and 1 right is 1 rep)
15 Air Squat
5 Burpee
HIIT 6 January 2020
A) Warm up
400m row
2 sets of:
8 Superman pulse
8 Burpees
8 Ring rows
30 DU/ 60 SU
B) EMOM 10mins
6 Burpees
AMRAP Med ball cleans (9/7kg)
- C) 2000m Row
*Every 1min perform 20 DU/35 SU