SnC October 26th 2020
Warm Up
AMRAP 10 mins
3 Wall walk
10 Kipping
3 x 3 Position of Power clean and Jerk
10 KB swing
3 Slow Pull up (3 secs hang, 3 secs up, 3 secs hold, 3 secs down)
Strict Handstand Pushups
5 sets of Max reps Strict HSPU
*rest 2mins in between
*if you are unable to do strict HSPU, you may do deficit box pike pushup, or push up instead
Power Clean and Jerk
EMOM 8 mins
Hang Power Clean + Push Jerk
Sets 1-2 – 65%
Sets 3-4 – 70%
Sets 5-6 – 75%
Sets 7-8 – 80%
Conditioning
5 Rounds:
4 Power Clean and Jerks (60/35 kg)
8 Chest to Bar Pull-Ups
Time cap 10 Mins
ReCon October 26th 2020
Warm up
2 sets of
200 m run
10 sit up
8 walking lunges
6 inchworm
Core Maintenance
3 Sets:
10 V-sit up
1:00 Plank
15 Hollow Rocks – Video
1:00 Left Plank
20 Elbow to full plank
Rest 2:00 between sets.
This is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.
For Time:
5 Walkouts, 5 Weighted Box Step up
10 Walkouts, 10 Weighted Box Step up
15 Walkouts, 15 Weighted Box Step up
20 Walkouts, 20 Weighted Box Step up
25 Walkouts, 25 Weighted Box Step up
HIIT 26 October 2020
A) Warm up
2 sets of:
10m bear crawl
8 hollow rocks
8 push ups
8 squat jumps
B) 4 Rounds of:
20 High plank shoulder taps
18 hand release push ups
16 star crunches/bicycle crunches
*10m bear crawl after each round
C) Finisher
3 Rounds of:
15 Wall balls
20 squat jumps