02 January 2023

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

10 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 10 Strict Press
B2- 5 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

10 Wall ball pushup
20nchbox lunge with bicep curl
10 Plank step out
15 Stepper jump squats

RedZone

Workout

Strong man

Team 1: Tyre flip burpees
Team 2: Box stepover
Team 3: Air squats

Team 1: Dual squat
Team 2: Single arm devil press
Team 3: Thrusters

Every 2.30mns 10 kb swings

Metcon/HIIT-PM

Workout

Part 1 – 10 minutes
Front squat and thruster tecn.

EMOM 12

Alternating between 1 and 2

1- Front squat
2- Thruster

AMRAP 12

10 Lunges
10 push ups
10 RDL

Metcon-AM

Workout

ROW/BIKE

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single under/ jumping jacks

TIME CAP 20 MIN