04 January 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

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

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

Vo2

Workout

10 DEADLIFT
10 BURPEES OVER BAR
2 LAPS
20 BUTTERFLY SITUPS
1 MIN REST

25 MIN AMRAP

RedZone

Workout

No wayout: 30mns

2mins Row
2mins Spin
2mins Run
2 mins Devil Press

Metcon-AM

Workout

Bulgarian split squat RIGHT
Bulgarian split squat LEFT
Front squats
Devil press
REST

X2

Metcon-PM

Workout

 AMRAP 15
10 wall balls
10 sumo squats
10 push press
10 snatches

AMRAP 15
50 skipping ropes
10 burpees
10 devil press