SNC November 4th 2020
Warm up
Try every movement at least 5 reps
“Dennis B’day”
Filthy Fifty
For Time
50 Box Jumps (60/50 cm)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15 kg)
50 GHD Back Extensions
50 Wall Ball Shots (9/7 kg)
50 Burpees
50 Double-Unders
.
Time Cap 30 mins
HIIT 4 November 2020
A) Warm up
3 mins skipping (every broken, do 2 inch worm)
2 sets of:
8 air squats
8 push ups
8 hollow rocks
8 ring rows
B) Bodyweight Chipper (Not for time):
50 air squats
100 DU/ 100 Mountain climbers
40 Abmat sit ups
100 DU/ 100 Mountain climbers
30 shoulder taps to push ups (2 shoulder taps + 1 push up = 1 rep)
100 DU/ 100 Mountain climbers
20 Burpees
100 DU/ 100 Mountain climbers
10 pull ups
100 DU/ 100 Mountain climbers
*Finish all reps
ReCon November 2nd 2020
Warm Up
400 m run
500 m row
Tabata 1
Plank
Tabata 2
1 slow goblet squat (20 secs)
Conditioning
On the 5:00 x 6 Rounds:
20 Walking Lunges
15 KB Swing
10 laps run