SnC January 27th 2021 (Deload Week)
Warm up
AMRAP 10 mins
200 m run
3 Wall walk
200 m row
3 EB “Macho man” complex
*1 Macho man = 3 Power Clean+3 Front Squat+3 Push Jerk
Gymnastic Strength
Deficit HSPU
5-5-5-5-5
*heightened your arm position by stacking the plate or use the parallettes
Conditioning
2 Rounds:
1 Round of “DT” (50/35 kg)
200 Meter Run
500 meter row
2 Rounds:
1 Round of “DT” (60/35 Kg)
200 Meter Run
Time Cap 15 mins
*1 “DT = 12 Deadlift + 9 Hang Power Clean +6 Push Jerk
HIIT 26 January 2021
A) Warm up
20 Cal row
2 sets of:
10 kipping
10 hollow rocks
8 ring rows
8 alt. lunges
B) TABATA Tuesday
T1: Russian KB swings (16/12kg)
T2: Abmat sit ups
T3: Box jumps
*1min Rest after each TABATA
C) 4 Intervals, each for time:
14 Pull ups
20m Plate OH walking lunges (15/10kg)
15 Knees to chest
16 Cal Row
*3mins rest after each Interval