SnC January 8th 2021
Warm up
2 sets of:
3 Bear Complex w/pause at bottom 3 secs
9 Burpees
3 wall walk
Tabata Double Under
8 rounds of
20 Secs on : 10 Secs off
Unbroken Double under
Oly. Weightlifting
Power Clean and Jerk
2-2-2-2-2
* build to heaviest set
*Don’t Drop the bar
Conditioning
5 Rounds of
12 KB Swing (24/16 kg)
12 Wallball (9/7 kg)
12 Lateral Burpees over bar
.
Time cap 15 mins
.
ReCON January 6th 2021
Warm up
400 m row
200 m run
20 Air Squat
10 Ring rows
10 Push up
Conditioning
In 00:00 – 5:00
500 m Row
10 Burpees
In 05:00 – 10:00
30 Sit up
20 Push up
10 Burpees
In 10:00 – 15:00
30 Lying Leg Raise
20 Goblet Squat
10 Burpees
In 15:00 – 20:00
50 Box Step up
10 Burpees
In 15:00 – 25:00
10 Burpees
400 m run
HIIT 8 January 2021
A) Warm up
400m run
2 sets of:
10 kipping
10 knees to chest
8 burpees
8 alt. DB snacth
B) For time:
1.6 km Run
Immediately into 4 rounds of:
25 knees to elbows
15 Single DB box step ups
15 Alt. DB snatch (15/10kg)
15 Burpees