05 July 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

5 Bench press

Conditioning 20 Min
5 Rounds
10 Cal Row
10 KB Swing
10 Cal Bike
10 Push up
40 Single undeR

Vo2

Workout

EMOM 25MIN

15 WALL BALLS
12 PLANK WALKOUT
20 PRISONER SQUATS
25 KB SWING
12 HAND RELEASE BURPEES
REST 60SEC

RedZone

Workout

AMRAP 25

3 Lap Run
10 KBL Sumo DL High Pulls
10 Burpees

Metcon

Workout

Buy in: 2-4 Turkish get ups

AMRAP 5 min

5 alternating lunges
5 bent DB row
5 v-ups

2-3 MIN

Buy in: 2-4 Turkish get ups

AMRAP  5 MIN

5 CLAM SHELLS WITH BAND
20- 30’ HOLLOW HOLD
5 CURL PRESS

X2