SnC October 19th 2020

Warm up

400 m row

2 sets of:

6 EB Muscle Snatch

6 OH Squat

6 Burpees

12 Wallball 

 

Snatch Complex

5 Sets, On the 2:00:

Power Snatch + Hang Squat Snatch + Squat Snatch

*Build weight

 

Tempo Front Squat

2-2-2-2-2

*Build weight. 5 second down, 2 second pause in bottom.

 

Conditioning

3 Rounds For Time:

400 m run

20 Wall Ball

10 Hang Power Snatch (40/25 kg)

 

Time Cap 18 Mins

 

Recon October 19th 2020

 

Warm Up

2 sets of

5 burpees

10 Medball Ground to Overhead

20 meter walking lunges

40 Jumping jack

 

AMRAP 8:

2 Dumbbell Reverse Lunges, 10 Lateral Hops Over Dumbbell 

4 Dumbbell  Reverse Lunges, 10 Lateral Hops Over Dumbbell 

6 Dumbbell  Reverse Lunges, 10 Lateral Hops Over Dumbbell 

Continue to add (2) reverse lunges per round

 

Rest 4:00

 

AMRAP 8:

2 Dumbbell  Ground to Overhead, 10 Lateral Hops Over Dumbbell 

4 Dumbbell  Ground to Overhead, 10 Lateral Hops Over Dumbbell 

6 Dumbbell Ground to Overhead, 10 Lateral Hops Over Dumbbell 

Continue to add (2) Ground to Overhead per round

 

HIIT 19 October 2020

A) Warm up

8 Cal any machine

2 sets of:

8 burpees

8 wall balls

8 hollow rocks

 

B) EMOM 15mins

1st min: mountain climbers

2nd min: high plank shoulder taps

3rd min: star crunches 

4th min: burpees

5th min: rest

:

:

*If unable to do star crunches, switch to bicycle crunches 

 

C) 21-15-9 reps of:

Abmat Sit ups

Push ups

Cal Row