SnC Agustus 17th 2021
Warm Up
EMOM 9 mins
min 1 : 30 Double Unders
min 2 : 3 EB Bear complex
min 3 : 12 EB Sumo deadlift High pull
Double Tabata
Tabata 1 : 6/5 Cal Row every 20 secs
4 min rest
Tabata 2 : 6/5 Cal Row every 20 secs
Bench Press + Chin up
set 1 : 1 reps at 75% of (1 RM+2.5kg)
Set 2 : 1 reps at 85%
Set 3 : 1 reps at 95%
*after each set of Bench Press do 10 reps of unbroken chin up
“Independence Day Work Out”
AMRAP 17 mins
17 Kettlebell Swing (24/16 kg)
8 Thruster (50/30 kg)
45 Double Unders
HIIT 17 August 2021
A) Warm up
400m row/ 1000m echo bike
2 sets of:
8 wall balls
8 burpees
8 alt. DB clean n jerk
10 kipping
B) TABATA
– DB Deadlifts (2×15/2x10kg)
– lateral squats
– lunges
– DB strict press (15/10kg)
C) 5 Rounds for time:
12 wall balls (7/5kg)
10 Cal row
8 single DB clean n jerk (15/10kg)
6 Burpees
4 Pull ups