SnC September 23rd 2020

 

Warm up

AMRAP 10 mins

10 Cal Row

10 OH Plate Walking Lunges

5 BurpeesĀ 

10 KB Swing

10 Single arm KB Thruster

 

A) Front Squat

5-5-5-5-5

*All at 80-85% of 1 Rep Max

 

B) Strict Press

5-5-5-5-5

 

Metcon

EMOM 16 mins

Minute 1 : 4 Lateral Burpees + 8 Front Squat (50/30 kg)

Minute 2 : 4 HSPU + 6 Toes to Bar

Minute 3 : 4 Lateral Burpees + 8 Front rack Lunges (50/30 kg)

Minute 4 : 4 HSPU + 6 Double Russian KB Swing (24/16 kg)

 

HIIT 23 September 2020

A) Warm up

3mins skipping

2 sets of:

8 lateral squats

10m worm walk

10 hollow rocks

8 russian kb swings

 

B) TOTAL 5

5 Rounds (Not for time):

30 DU/ mountain climbers

15 KB Goblet squats (16/12kg)

20 push ups

15 Russian KB swings (16/12kg)

20 Hollow rocks

*1min rest after each round

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