SnC November 17th 2020
Warm up
AMRAP 10 mins
200 m row
5 Kang Squat
5 Inchworm
10 KB Swing
10 Predator Jack
Snatch Pull Complex
On the 1:30 x 6 Sets:
1 Pausing Snatch Deadlift (pause at knees 3secs when up and lowering)
1 Tempo Snatch Pull (pause at knees 3 secs then pull aggressively)
1 Snatch Pull
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row
On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row
On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row
*if using air bike, the calorie will be 80% of the row prescription
*if you fall behind the clock, just accumulate all the calories (sum: 225/180 cal)
HIIT 17 November 2020
A) Warm up
8 Cal any machine
2 sets of:
8 lateral squats
8 push ups
8 wall balls
B) TABATA 1
Med ball cleans (9/7kg)
C) TABATA 2
Med ball Thrusters (9/7kg)
D) Conditioning
6 Rounds:
3 mins ON, 1min Off
12 Heavy KB sumo deadlift high pull (24/16kg)
10 Squat jumps
8 Hand release push ups