SnC April 23th 2021
Warm up
AMRAP 8 mins
30 Jumping Jack
3 Wall walk
9 Kipping
3 Slow Pull up
9 Toes to Bar
3 Cossack Squat (each leg)
Stronglift Program Stronglift Program (week 2-part 3)
Back Squat (2.5 kg heavier than previous)
5-5-5-5-5
Bench Press (2.5 kg heavier than previous)
5-5-5-5-5
Barbell row at (2.5 kg heavier than previous)
5-5-5-5-5
Gymnastic Conditioning
For time
30 Bar Muscle ups
Every time break run 200 m
Time cap 10 mins
Scale option:
40 Toes to Bar or 45 HSPU or 50 Pull up or 80 KB swing (24/16 kg)
Every time break run 200 m
HIIT 23 April 2021
- A) Warm up
400m row
2 sets of:
8 box jumps
8 wall balls
8 air squats
8 ring rows
- B) Max Distance Row
* For max distance:
21 min row
*At min 3-9-15 perform:
15 Wall balls (7/5kg)
*At min 6-12-18 perform:
15 Box jumps