SnC June 28th 2021
Warm up
EMOM 9 mins
Min 1 = 10/8 Cal Row/Bike
Min 2 = 3 DB Man Maker
Min 3 = 45 secs Plank
Gymnastic Strength Program (week 3-work out B)
RX
Find your 5 RM weighted Pull up then:
4 sets of :
4 Weighted Pullup (+1.25 heavier)
8 False Grip Ring Row
4 Strict C2B Pull up
2 Hollow Hold Seq
20-30s Active Hang
Scaled
4 sets of:
4 Strict Banded Pullup
4 Top Half Pullup
4 Bottom half Pull up
10s Flex Hang
2 Hollow Hold Seq
20-30s Active Hang
Conditioning
AMRAP 8 Mins
6 Lateral Burpee over the Bar
8 Front Squat (50/35kg)
10 PullUps
HIIT 28 June 2021
A) Warm up
3mins skipping (every broken, 5 hollow rocks)
2 sets of:
8 Cal row
8 single arm KB thruster
8 Ring rows
3 laps run
B) Triple AMRAP
AMRAP 5mins:
100 Single unders
15 Abmat Sit ups
AMRAP 5mins:
10 single arm KB thrusters (16/12kg)
10 Cal row
AMRAP 5mins:
6 Ring rows
6 laps run
*3 mins rest after each 5 mins AMRAP.