06 September 2023

Strength and Conditioning

Strength/Skill

EMOM 30

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12 SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

vO2

Workout

Part1: Back Squat 20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

RedZone

Workout

8 Deadlift
10 burpees over bar
10 dB sNATCHES
8 plank walk out

Metcon

Workout

Part 1 – Practice 20 minutes
Hang Power Clean
Front squat

Part 2 – EMOM 20
1- 10 hang power clean
2- 10 burpees
3- rest
4- 10 front squats