SnC June 21th 2021 

 

Warm up

AMRAP 8 mins

30 Jumping Jack

3 Wall walk

9 Kipping

3 Slow chin up

9 Strict knee tochest w/chin up grip

3 EB Bear Complex

 

Gymnastic Strength Program (week 2-work out D)

Duration : 30 mins

RX 

4 sets of :

4 Weighted Chin Up (same weight with your pull up weight last week)

4 Pausing Chin up

12 Ring Bicep Curl

8 Pelican Curl

2 Hollow Hold Sequence

20-30s Active Hang (sup grip)

 

Scaled

4 sets of:

4 Strict Banded Chin up

4 Negative Chin up

12 Ring Bicep Curl

8 Pelican Curl

2 Hollow Hold Sequence

20-30s Active Hang (sup grip)

 

Conditioning

EMOM 7 mins

7 Thruster (40/25 kg) + 7 Pull up

 

HIIT 21 May 2021

A) Warm up

400m row

2 sets of:

8 half burpees

8 squat jumps

8 Sandbag thrusters

 

B) 3 Intervals each for time:

400m row

15 Sandbag thrusters

12 Burpees over sandbag 

9 Box jumps

*3 mins rest after each interval