SnC 23th February 2021
-Jogging 1.5k-
Warm up
400 m run (if you did not doing 1k jog)
2 sets of
8 KB Swing
8 Kang Squat
8 Behind the neck EB Strict Press
4 Hindhu Push up
Strength
Super set
4 set of
6 Tempo Back Squat*
6 Tempo Strict Press
*3 secs slow lowering and increasing in weight
-rest between set-
Conditioning
For time
Run 800 m/Row 1k
50 KB Swing (24/16 kg)
50 Push up
Run 800 m/Row 1k
Cap time 16 mins
-Jogging 1.5k-
HIIT 23 February 2021
A) Warm up
3 mins skipping
2 sets of:
8 Med ball cleans
8 Hollow rocks
8 Kipping
8 Knees to chest
B) TABATA Tuesday
T1: Med Ball Cleans (9/7kg)
T2: Med Ball Thrusters (9/7kg)
T3: Hollow Rocks
*1min rest after each TABATA
C) For time:
100 SU
50 Box jumps
25 Pull ups
50 Knees to elbows
25 KB Goblet squats (16/12kg)
100 SU