SnC May 19th 2021
Warm up
AMRAP 8 mins
8 Wall ball
4 Knee to chest ( 5 secs pause at top)
4 Slow Pull up
8 Wide Push up
250 m Row or 0.4 mile bike or 200 m run
Stronglift Program (week 6)
Back Squat (2.5 kg heavier than May7th))
5-5-5-5-5
Barbell Row (2.5 kg heavier than May7th)
5-5-5-5-5
Conditioning
For time:
50 Pull up
50 Air Squat
50 Push up
Time cap 10 mins
Overload
Bench Press at (2.5 kg heavier than May 7th)
5-5-5-5-5
HIIT 19 May 2021
A) Warm up
400m run
8mins AMRAP
4 inch worms
10 alt. Reverse lunges
10 Air squats
10 Hollow rocks
8 alt. DB snatch
B) 3 Rounds for quality
8 Double DB reverse lunges
15 Glute bridges
C) 15 mins AMRAP:
40 Air squats
200m run
20 Alt. DB snacth (15/10kg)