04 September 2023

Strength and Conditioning

Strength/Skill

a- 100 Bench press for time

b-
2 Rounds
5 BURPEE PULL UP
10 THR 40/30
15 FR LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

vO2

Workout

BAR THRUSTERS

AMRAP 15

15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

RedZone

Workout

Team Synchro

10 wall balls
12 db snatches
14 Burpees
16 Thrusters
18 Shoulder taps
20 butterfly situps

Metcon

Workout

Upper body
Shoulders:
1DB Military press
2 DB Leteral raise
3 Front raise
Back/Biceps:
1 Wide row
2 Tight row
3 Rotating bicep curl
Chest/Triceps
1 Wide floor press
2 Tight floor press
3 Skull crusher