SnC August 23th 2021
Warm Up
500 m row
2 sets of:
3 Wall walk
9 Good morning
3 Slow pull up
9 EB thruster
Deadlift + HSPU
set 1 : 5 reps at 60% of (1 RM+5kg)
Set 2 : 5 reps at 70%
Set 3 : 5 reps at 80%
*after each set of DL do 8 reps of unbroken HSPU (scale option : push up)
Thruster + Pull up
set 1 : 5 reps at 65% of 1 RM
Set 2 : 5 reps at 75%
Set 3 : 5 reps at 85%
*after each set of Bench Press do 10 reps of unbroken Strict Pull up
Conditioning
“Icha Bday”
AMRAP 15 mins
2-4-6-8-10-12-14-16….
Deadlift (80/55 kg)
Wallball (9/7 kg)
Row Cal
HIIT 23 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 40-30-20-10 reps of:
Air squats
Ab mat sit ups
*5 pull ups after each set