SnC  April 7th 2021 (De-load Week)

 

Warm up

AMRAP 8 mins

30 Jumping Jack

3 wall walk

3 Slow pull up

10 Jumping lunges

10 Kipping

 

Strength

3 set of

10 Strict Press at 50-60% of 1RM 

 

Conditioning

For Time

34 Wall Ball (9/7 kg)

34 Chest To Bar Pull up

 

Time cap 10 mins

 

HIIT 7 April 2021

  1. A) Warm up

20 Cal any machine

2 sets of:

8 Med ball cleans

8 med ball thrusters 

2 laps run with med ball

30 Jumping jacks

10 Kipping

 

  1. B) TABATA Tuesday

T1: Med Ball Cleans

  • 1min rest –

T2: Med Ball Sprints 

  • 1min rest –

T3: Med Ball Thrusters 

*Use 7/5kg Med Balls

 

  1. C) Double AMRAP

AMRAP 7 mins:

25 DU/ 50 SU

10 push ups

  • 5mins Rest –

AMRAP 7mins:

10 Knees to Elbows 

10 Cal Echo Bike

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