SnC January 28th 2021 (Deload Week)
Warm up
EMOM 12 mins
Min 1 = 10/8 Cal Row
Min 2 = 10 Wallballs
Min 3 = 10 Kipping + 3 Slow Pull up
Min 4 = 10 EB Thruster
Gymnastic Strength
Max effort of 3RM strict Pull ups
*As Heavy as possible, chin must pass over the bar on those 3 reps
Benchmarking
‘Fran’
21-15-9
Thruster (43/30 kg)
Pull up
Time Cap 9 mins
*Scale option Thruster (30/25 kg) and ring rows
HIIT 29 January 2021
A) Warm up
3 mins skipping
2 sets of:
10 half burpees
8 alt. Lunges
6 hand release push ups
4 laps run
B) AMRAP 20mins
*Starting at 2 reps and increasing by 2 reps every round completed:
*e.g 2-4-6-8-10-12-….
Plate ground to OH (15/10kg)
Plate OH alt. Lunges (15/10kg)
Burpees to plate
*complete 20 DU/40 SU after every set