SnC December 22th 2020
Warm up
AMRAP 8 mins
200 m row
10 KB Swing
10 Push up
10 Burpees
Strength
AMRAP 7 mins
DeadliftÂ
at 75% of your 1RM
Strength 2
Bench Press
8-8-8-8-8
at 70% of 1 RM
Conditioning
4 Rounds for time
15 Pull up
15 Box Jump
15 Kettlebell Swing (24/16 kg)
Time Cap 15 mins
HIIT 22 December 2020
A) Warm up
3mins skipping (every broken 3 push ups)
2 sets of:
6 laps run
8 walking lunges
8 double DB push press
8 air squats
B) TABATA Tuesday
T1: Toes to plate
T2: superman pulse
T3: High plank shoulder taps
*1min rest after each Tabata
- C) *For time:
50 DU/ 100 SU
15 Double DB push press
30m Dumbbell walking lunges
400m run
30m Dumbbell walking lunges
15 Double DB push press
50 DU/ 100 SU
*Rest 3mins and repeat.
*Score = Slowest round