03 August 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

8 Deadlidft

B – 3 Rounds
10 DB Cyclist squat
10 Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- Cal Bike
2- Shuttle Run 20 M
3- DB Snatches
4- Burpees
5 Rest

Vo2

Workout

EMOM 30MIN

2 LAPS
15 BOX JUMP
20 SIT UPS
20 H-R PUSH UPS
25 KB SWINGS
10 DEVIL PRESS

1 MIN REST

RedZone

Workout

500M ROW BUY IN

(4 ROUNDS)
15 THRUSTERS
2 LAP RUN
12 DB THRUSTERS
2 LAP RUN
10 THRUSTERS
2 LAPS

500M BUY OUT

Metcon

Workout

“Strength/ Skill

UPPER BODY (CHEST)

12 MIN AMRAP

12 FLOOR CHEST PRESS
12 PUSH UPS
12 FRONT SQUATS
6 BOX JUMPS

ROW “