SnC March 4th 2021
Warm up
AMRAP 10 mins
200 m run
10 Squat jump
5 Inchworm
10 Good morning
5 commando pull up
Strength
Super set
4 set of
8 Tempo Deadlift*
8 Tempo DB Bicep Curl*
*3 secs slow lowering and increasing in weight
Conditioning
Within 15 mins time cap:
*increasing ladder 1 rep every round
1 pull up
1 Box jump
2 pull up
2 Box jump
3 pull up
3 Box jump
.
.
. so on
HIIT 4 March 2021
A) Warm up
3mins skipping
2 sets of:
10 kipping
8 lying leg raises
8 push ups
8 air squats
8 Single DB push press (each hand)
B) Chipper Thursday
*For time:
100 DU/ 200 SU
30 knees to chest
30 Wall balls (7/5kg)
100 DU/ 200 SU
30 alt. DB hang squat cleans (15/10kg)
30 Single DB shoulder to OH (15/10kg)
100 DU/ 200 SU
30 KB Goblet squats (16/12kg)
30 KB russian swings (16/12kg)
*Last man & woman to complete this workout will do a 20 cal Echo bike penalty.