SnC October 27th 2020
Warm Up
500 m row
then 2 sets of:
5 Pausing OH Squat ( pause 5 secs at bottom)
5 Devil Press
10 Squat High Jump
10 PVC Dislocation
Overhead Squat
EMOM 9 mins
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%
*then repeat
Conditioning
From 00:00 to 10:00
Part A
5 Rounds:
12/10 Calorie Row
12 KB Swing (24/16 kg)
then Directly to
From 10:00 to 20:00 (10 mins Time Cap)
Part B
5 Rounds of
12 Alt. DB Snatch (22.5/15 kg)
12 Box Jump
*the athlete may do part A or Part B first
HIIT 27 October 2020
A) Warm up
400m run
2 sets:
6 air squats
6 burpees
6 sit ups
6 kipping
B) TABATA
TABATA Row/Echo bike
Rest 1 min
TABATA air squats
Rest 1min
TABATA jumping pull ups
Rest 1min
TABATA Burpees to target
Rest 1min
TABATA sit-ups
C) Sprints
5x200m sprints
*1 min rest after each sprint