SnC December 9th 2020
Warm up
AMRAP 8 mins
50 Single Under
3 Wall walk
30 Mountain climber
3 Slow pull up
10 Plate Ground to Overhead
Strength
Bench Press
10-10-10-10-10
at 65% of 1 RM
Gymnastic Skill
EMOM 6 mins
10 Pull up
Conditioning
3 sets x 3 min AMRAP :
40 Double unders
12 Push up
12 Kettlebell Swing (24/16 kg)
-Rest 3 mins in between AMRAP sets-
ReCON December 9th 2020
Warm up
500 m row
400 m run
30 Mountain Climber
15 Ground to Overhead
Body Armor
4 sets of:
6 Close Grip Pushups
6 Wide Grip Pushups
6 Hand-Release Pushups
Conditioning
4 sets x 2 min AMRAP :
40 Single unders
5 Burpees
5 KB Swing
-Rest 2 mins in between AMRAP sets-
HIIT 9 December 2020
A) Warm Up
8 mins AMRAP
200m run
8 air squats
8 kipping
8 pull ups
B) Buff Horse
*For time:
100 air squats
25 Pull ups
400m run
75 Air squats
20 pull ups
400m run
50 Air squats
15 Pull ups