SnC January 25th 2021 (Deload Week)
Warm up
500 m row
2 sets of
30 secs Plank
30 Secs Wall sit
10 Pausing knee to chest
10 Single arm KB OH Lunges
Strength
AMRAP 5 mins
Back Squat
*Bar are not allowed to be dropped or re-rack, if do so your AMRAP is finished. Keep your bar on your shoulder for entire 5 mins
*male at Body weight
*female at 75% of Bodyweight
Conditioning
3 Rounds for time
50 Double Unders or 125 Single unders
25 Box Step up
25 Sit up
Time Cap 15 mins
HIIT 25 January 2021
A)Warm up
2 sets of:
200m jog
6 alt. Single leg DB deadlifts
6 Inch worm
6 single arm DB hang cleans
B) Aerobic Threshold Intervals
On the 3:00 x 5 rounds
400m run
C) Conditioning
EMOM 20mins
1st min: 12 Double DB Deadlifts
2nd min: 8 Box jumps
3rd min: 10 Double DB Hang Cleans
4th min: rest
* use a pair of DB (2×15/2x10kg)