SnC July 2nd 2021
Warm up
AMRAP 8 mins
30 Jumping Jack
3 Wall walk
9 Kipping
3 Slow chin up
9 Strict knee to chest w/chin up grip
3 Slow Pausing Overhead Squat (pause 5 secs at bottom and Slow descend and ascend)
Gymnastic Strength Program (week 3-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
For Time
21-15-9
Overhead Squats (40/25 kg)
Pull Ups
Time cap 8 mins
HIIT 2 July 2021
A) Warm up
500m row
2 sets of:
6 burpees
8 squat jumps
30 jumping jacks
B) 4 Rounds each for time:
30 jumping jacks
20 Cal row
10 Burpees over rower
20 Cal row
30 jumping jacks
2 mins rest after each round