SnC June 10th 2021
Warm up
400 m run
Then 2 sets of
20 Double unders
3 wall walk
3 slow pull up
9 Diamond Push up
9 V-sit up
Gymnastic Strength
Superset
Weighted Pull up
5-5-5-3-3-3
Weighted Ring Dips
5-5-5-3-3-3
Conditioning
Flight Simulator
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Scaling option
Intermediate
3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3
Unbroken Double-Unders
Beginner
10-20-30-40-50-60-70-80-70-60-50-40-30-20-10
Unbroken Single-Unders
HIIT 10 May 2021
A) Warm up
2 sets of:
10 Cal echo bike
4 Inch worms
10 hollow rocks
4 hindu push ups
10 Box step ups
B) 10 Rounds, not for time:
10 hand release push ups
10 Hollow rocks
10 Box step ups
10 Cal echo bike/12 Cal Row