SnC June 30th 2021 

 

Warm up

AMRAP 8 mins

250 m row

5 Single leg Glute Bridges (pause at top for 2 secs)

5 Inch Worm

5 Inverted Burpees (Wall assisted)

10 Pike push up

20 s Side Plank (each)

 

Gymnastic Strength Program (week 3-work out C)

RX 

4 sets of :

6 Strict HSPU

8 Pike Pushup

10 Diamond Push up

8 Superman Arch Row

6 L-Leg Raise

20-30s Wall Facing HS

 

Scaled

4 sets of:

4 Wall Walk

8 Box Pike Pushup

20-30s 1 Leg – High Plank

4 Superman Arch Row

4 L-Leg Raise

20-30 Wall Facing HS

 

Conditioning

ERG Sprinting time

Row/Bike

(20 secs Sprint : 40 secs off) x 8 sets

*Push Hard on your 20 secs sprint

*during 40 secs rest you may rest (stop completely) or slow pedaling

 

HIIT 30 June 2021

A) Warm up

400m row

2 sets of:

10 Kipping

10 Hollow rocks

8 Burpees

8 Alt. DB snatch

8 Push ups

 

B) 3 Rounds for time:

9 Devil press (2×15/2x10kg)

9 pull ups

*3 mins rest after, and straight into…

 

*3 Rounds for time:

9 Devil press (2×15/2x10kg)

9 Cal row

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