SnC November 10th 2020
Warm up
400 m run
1 min bar hang
4 Wall walk
8 Inch worm
4 Pausing Ring Rows (10 secs Pause at top)
8 Strict Toes to bar
Strict Gymnastics
For Quality
- 3 rounds of
1 Pegboard Climb/ Rope CLimb/ Monkey Bar
5 m HS wall Side walk
10 Pausing (3sec) Ring Dips (scale option: Push up) Pause at bottom
- 3 rounds of
6 Pausing Strict Pull-ups (pause 3 secs at top)
8 Deficit Push up (elevate the hand position using plate or DB)
12 Pausing GHD Sit up (pause at horizontal position)
Odd-Object Conditioning
4 rounds of
20 Meter Sled Push (Bodyweight)
10 Meter Double Kettlebell Overhead Walking Lunge
HIIT 10 November 2020
A) Warm up
400m run
2 sets of:
8 hollow rocks
8 air squats
8 tuck jumps
8 push ups
B) TABATA Tuesday
T1: Shuttle sprints
1 min rest
T2: KB goblet squats
1min rest
T3: Bicycle crunches
1min rest
T4: Jumping lunges
1min rest
T5: Jumping jacks
C) Finisher
AMRAP 8mins
10 Single arm Devil presses
12 Box step overs with 1 DB
*Use a challenging weight for DB