04 January 2024
Strength and Conditioning
Strength/Skill
A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank
B- 8 Rounds of
8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike
vO2
Workout
Part1: Snatches (empty bar). 20mns
Part2: amrap
10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead
Metcon
Workout
EMOM 15
1- 30 seconds high plank
2- 12 leg raises
3- 12 russian twist
4- 30 seconds hollow rocks
5- 12 single leg sit up each side
20 MINUTES- YGIG per moviment
15 kb swings
15 cal ski
15 slam ball
15 burpees
15 side raises
15 cal air bike
15 foward raises