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.

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