SnC May 3th 2021
Warm up
AMRAP 8 mins
30 Jumping Jack
3 Wall walk
3 Slow Pull up
9 Thruster
9 Burpees
30 Secs Plank
Stronglift Program Stronglift Program (week 4-part 1)
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
Conditioning
EMOM until failure
6 Thruster (30/20 kg) + 6 Burpees+ 6 Pull up
Scale option : change pull up to Pausing Knee to chest (Pause 2 secs at top)
Your score is the total minute you could complete all reps. Your work out is done, when you failed to finish the reps.
HIIT May 3rd 2021
A) Warm up
400m row/ 0.75 mile bike
2 sets of:
1 lap duck walk
8 push ups
8 burpees
8 KB swings
B) EMOM 32 mins
Min 1: 8 Burpees side jump
Min 2: 10 Russian KB swings (16/12kg)
Min 3: 8 Hand release push ups
Min 4: Rest
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