SnC April 5th 2021 (De-load Week)
Warm up
3 mins single under
If broken do 3 push up
Then 2 sets of
5 Hindhu Push up
5 Toes to Bar
5 Single Arm KB thruster (each arm)
Strength
3 set of
10 Bench Press at 50-60% of 1RM
Conditioning
EMOM 10 mins
5 clapping push up
5 KB Swing (24/16 kg)
HIIT 5 April 2021
A) Warm up
3 mins skipping (every broken, do 2 inch worm)
2 sets of:
8 air squats
8 push ups
8 hollow rocks
8 ring rows
B) Bodyweight Chipper (Not for time):
50 KB swings (16/12kg)
100 DU/ 50 Mountain climbers
40 Abmat sit ups
100 DU/ 50 Mountain climbers
30 shoulder taps to push ups (2 shoulder taps + 1 push up = 1 rep)
100 DU/ 50 Mountain climbers
20 Burpees
100 DU/ 50 Mountain climbers
10 pull ups
100 DU/ 50 Mountain climbers
*Finish all reps