SnC Agustus 20th 2021
Warm Up
AMRAP 8 mins
20 Jumping jack
10 Abmat sit up
10 Pike push up
10 OH plate lunges
Cardio Active recovery
10 mins of Air Bike
*watt target (min. 180 watt/150 watt)
Strict Press + Hanging strict Leg Raise
set 1 : 3 reps at 70% of 1 RM (1 RM+2.5kg)
Set 2 : 3 reps at 75%
Set 3 : 1 reps at 85%
Set 4 : 1 reps at 95%
*after each set of Strict Press do 8 Hanging strict Leg Raise
Metcon
8 set of
1 mins on : 1 mins off
10 Plate Ground to OH (20/10 kg) + 5 GHD Sit up
HIIT 20 August 2021
A) Warm up
400m row
2 sets of:
10 hollow rocks
10 kipping
5 pull ups
8 lateral squats
8 air squats
B) For time
*Buy in: 800m row
*Into 50-40-30-20-10 reps of:
Air squats
Ab mat sit ups
*5 pull ups after each set
*Buy out: 800m row