SnC August 27th 2021
Warm Up
500 m row
Then 2 set of
10 KB Swing
5 Behind the neck Strict Press
10 V-sit up
5 Jefferson Curl
Active Recovery
Cardio Active recovery
10 mins of Air Bike
*watt target (min. 180 watt/130 watt)
or 10 mins Row
*watt target (min. 160 watt/110 watt)
Strict Press + GHD Back Extension + Hanging L Leg raises
set 1 : 5 reps at 65%
Set 2 : 5 reps at 75%
Set 3 : 5 reps at 65%
*after each set of Bench Press do 12 GHD Back Extension and 8 Hanging L raises
Conditioning
8 rounds of:
12 Sit up
8 Double KB Hang Power clean (2x 16kg / 2x 12 kg)
4 Double KB Push jerk (2x 16kg / 2x 12 kg)
Time Cap 15 mins
HIIT 27 August 2021
A) Warm up
400m row
2 sets of:
10 kipping
10 hollow rocks
10 lunges
10 ring rows
B) 3 Rounds for time:
10 Pull ups
10 Burpees to target
*5 mins rest then straight into…
*10 Rounds of:
200m row
20 walking lunges
20 Hollow rocks