07 February 2023

Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Strict Press
10 Push Up

B-
EMOM 24

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

Deadlift

Deadlift Progression (20mns)

12 Dumbbell Box Step Up
12 Heavy KB Swing
10 Burpees
1 Lap Farmers walk

Metcon/HIIT

Workout

TEM OF 3

20 min AMRAP
60 CAL row
60 Wall Balls
60 DB Snatch
60 Box Jump over

3 rounds for time…
SYNCRONIZED
30 Goblet Squats
30 ab Mat Sit Ups
30 KB Swings
30 Devil Press