HIIT 30 January 2021
A) Warm up
10 Cal any machine
2 sets of:
10 hollow rocks
8 Wall balls
8 Box jumps
B) For time:
1mile echo bike
50 Wall balls (7/5kg)
50 Hollow rocks
50 Box jumps
1000m row
50 Box jumps
50 Hollow rocks
50 Wall balls (7/5kg)
1mile echo bike
Wightlifting January 30th 2020
Warm up
Row 500 m
Then 3 set of:
5 High pull clean
3 Muscle clean + 3 press
Power clean + power jerk
2+2 rep x 3 set
1+1 rep x 3 set
High Pull clean
3 rep x 3 set ( 1RM clean)
2 rep x 3 set (1 RM clean + 15kg)