SnC 18th February 2021
-Jogging 1k-
Warm up
2 sets of
250m Row
3 slow pull up
3 Slow Chin up
3 x 3 Position of power clean
9 Kang Squat
Strength
Super set
4 set of
12 Deadlift
12 Dumbell Biceps Curl
*increasing in weight
-rest between set-
Conditioning
Complete every 3 mins x 6 round
12 Pull up
8 Power Clean (60/35 kg)
-Jogging 1k-
HIIT 18 February 2021
A) Warm up
20 Cal any machine
2 sets of:
10 kipping
10 knees to chest
8 box jumps
8 Alt. DB squat cleans
8 push ups
B) Thursday Tester
AMRAP 18mins
20 Knees to Elbows
20 Box jumps
20 Alt. DB squat cleans (15/10kg)
20 Knees to Elbows
20 Box jumps
15 Alt. DB squat cleans (15/10kg)
20 Knees to elbows
20 Box jumps
Max rep wall balls (7/5kg)
*Your score is the total reps for wall balls