06 July 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

8 Deadlift

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

C- Conditioning EMOM 9
1- Cal Bike
2- Shuttle Run 20 M
3- DB Snatches
4- Burpees
5 Rest

Vo2

Workout

X5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
20 WALKING LUNGES
10 DEVIL PRESS
15 V UPS
20 RUSSIAN TWIST

RedZone

Workout

EMOM 30

Min1: 10 Cal Row
Min2: 15 Push Ups
Min3: 15 Lunges
Min4: 15 KBL swings
Min5: Rest

Metcon

Workout

CARDIO

ROW

100M ROW
10 SQUATS

200M
20 SWISS BALL CHEST PRESS

300M
30  HEEL TAPS

400M
40 CURTSY LUNGES

500M
50 LEG RAISERS