SnC Agustus 19th 2021
Warm Up
2 set of
8 Wall ball
8 kipping
8 Burpees
8 GHD Sit up
EMOM 7 mins
5 Toes to Bar + 5 Burpees to Bar
Back Squat
set 1 : 3 reps at 70% of (1 RM+2.5kg)
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
Metcon
For time
Row 1 k then,
30-20-10
Wall ball
Pull up
HIIT 19 August 2021
A) Warm up
400m row/ 500m echo bike
2 sets of:
30 DU/ 60 SU
5 single DB RDL (each side)
6 Burpees
5 Double DB thrusters
6 Box step ups
B) Partner workout
*In teams of 2
*1 person work, 1 person rest
*AMRAP 24 mins:
4 Double DB thrusters (2×15/2x10kg)
6 Burpees over DB
8 Box step ups
20 DU/ 40 SU