01 August 2022

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

    Rest 2 min

    4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

Vo2

Workout

SUPER 12 X 5 ROUNDS

12 DB SNATCHES
12 WALL BALLS (FULL RANGE)
12 BOX JUMP
12 SHOULDER TAPS
12 PLANK WALKOUT
12 PRISONER SQUATS

60 SEC REST

RedZone

Workout

EMOM 25MIN

10 BOX JUMP
10 BURPEES
8 DEVIL PRESS
8 THRUSTERS
3 SUICIDE RUNS (BASE LINE TO BLUE MAT)
20 KB SWING
1MIN REST

Metcon

Workout

“Strength/ Skill

LOWER BODY (BACK)

WOD

18 min AMRAP

12 Deadlifts
9 Cleans
6 Push press

Cal bike “