06 September 2022

Strength and Conditioning

Strength/Skill

E2MOM
5 Pull up
10 Push up with weight
30 sec plank

5 Round of
9 Push press
12 KB Swing
15 Cal Row

Vo2

Workout

Warm Up

MAIN WORKOUT: FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges
50 kb swings
50 wallballs
50 v ups
50 back extension
50burpees
50 air squats
50 plank walkout

Metcon-AM

Workout

Upper body: Super set

Alternating a & b

a. 12 Floor chest press
b. 12/12 Bent row

X4 sets

3 rounds for quality

10 Overhead press
10 bicep curls
10 triceps extensions

Rest 90’s every round

 WOD

EMOM

1. shuffle + every 20’s 1 Kick back burpee.
2. 30’s shoulder taps
3. 30’s R/30’s L plank rotations
4. Plank hold
5. Rest

X3 sets

Metcon-PM

Workout

Part 1 x 3

15 GOH
12 walking plank
12 wall balls

Part 2

4 minutes bike – max distance
20 biceps curl
20 dips
20 hollow rocks