SnC March 9th 2021
Warm Up
500 m row
Then, 2 rounds of:
3 x 3 position of power clean
6 Hindhu Push up
3 Slow Chin up
6 DB man maker
Strength
Super set
4 sets of
10 Tempo Bench Press
10 Tempo Dumbbell row
*increasing in weight
* 3 secs lowering phase
Conditioning
AMRAP 12 mins
250 m row or 0.4 mile bike
5 Clean* (75/40 kg)
*you may do power, muscle or squat clean
HIIT 9 March 2021
A) Warm up
400m row
2 sets of:
10 Kipping
8 Sandbag front squats
8 Sandbag push press
8 Ring rows
B) TABATA Tuesday
T1: Sandbag Thrusters
T2: Lateral burpees over sandbag
T3: Knees to Chest
*1min rest after each Tabata
*Sandbag weight = 10kg/5kg
C) 21-15-9 reps for time:
Pull ups
KB swings