03 January 2023

Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

Vo2

Workout

Tuesday Throwdown

Part 1: 20mns

10 box jump burpees
10 power cleens
10 floor press
10 hanging knee raises

part 2: 10mns

Row relay/ spin fartlek

Metcon

Workout

OVER’S

3 rounds of:

12 box jumps overs
12 kb swings
12 ground over head
12 over head lunges
12 burpees over plate 25kg

30 seconds plank hold
30 seconds v up
30 seconds shoulder taps
30 seconds hollow rocks