SnC 22th February 2021
-Jogging 1.5k-
Warm up
2 sets of
250m Row
3 Slow Pull up
3 Bear Complex
10 Burpees
10 Kipping
Strength
Super set
4 set of
6 Tempo Bench Press*
6 Tempo DB Row* (each arm)
*3 secs slow lowering and increasing in weight
-rest between set-
Conditioning
“Rokan Birthday”
AMRAP in 17 Mins
*2 Burpees Lateral over Bar EMOM
17 Thrusters (40/25 kg)
17 Pull up
17 Front Squat (40/25 kg)
17 Sumo deadlift High Pull (40/25 kg)
17 Push Press (40/25 kg)
17 Toes to Bar
17 Alt. DB Snatches (22.5 kg/15 kg)
17 Overhead Squat (40/25 kg)
In remaining time Max Distance of Rowing/Running
*you don’t need to do burpees EMOM in rowing phase
-Jogging 1.5k-
HIIT 22 February 2021
A) Warm up
400m row
2 sets of:
8 ring rows
8 kipping knees to chest
8 Alt. DB clean & Jerk
8 Hindu push ups
B) 3 Pieces
Part 1) 21-15-9 reps for time:
Double DB push press
Pull-ups
Cal Row
- 5mins rest –
Part 2) 3 Rounds for time:
10 Plate ground to OH (15/10kg)
200m run
- 5mins rest –
Part 3) 21-15-9 reps for time:
Alt. single DB hang squat clean
Knees to Elbows
Push ups
*Use a challenging weight for all DB movements.