06 February 2023

Strength and Conditioning

Strength/Skill

EVERY 3 MIN OF 15 MIN (5R)

A-
5 Back SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

B
“8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B”

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

RedZone

Workout

Cardio Pyramid 35min

10, 20, 30, 40, 30 ,20 , 10

Asssult Bike
Rowing
Skierg

Metcon

Workout

ygig 3 rounds of:
30 seconds row
10 push ups
30 seconds ski
10 push ups

EMOM 20
1- 12 glute bridge with kb
2- 12 z press
3- rest
4- 12 kick backs
5- 12 side raises