SnC June 23th 2021
Warm up
AMRAP 8 mins
20 Double unders
10 Push up
10 Jump Squat
10 Hollow rock
5 Plank T-rotation (each side)
Gymnastic Strength Program (week 2-work out A)
Duration : 30 mins
RX
Find your 5 RM weighted Ring dips then:
4 sets of :
3 weighted Ring Dips (+1.25 kg heavier)
5 Paused Dips
15 Push up
5 Strict L-Leg raise
5 Evil wheel
Scaled
4 sets of:
5 Elevated Push up
5 Negative Push up
10s Push up hold (as low as you can w/o dropping any part of your body)
5 DB Bench Press
5 L-sit Leg lifts
5 Evil wheel
Conditioning
Double Tabata
Tabata 1 : Box jump
-rest 3 mins-
Tabata 2 : Wall ball
Your score is reps completed
HIIT 23 June 2021
A) Warm up
13 laps run
2 sets of:
8 hindu push ups
8 air squats
8 box jumps
8 med ball cleans
B) AMRAP 25mins
15 Wall balls (7/5kg)
15 Gorilla box jump overs
15 hand release push ups
7 laps run