07 November 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

3 Deadlidft 80-90%

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

C- Conditioning 3 RFT TC-10
10 Cal Bike
10 Shuttle Run 20 M
10 DB Snatches
10 Burpees

vO2

Workout

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

Metcon

Workout

Part 1 – 20 minutes – practice
– 10 walkouts
– 10 pike push ups
– 10 push ups (box)
– 10 hand stands

Part 2 – 20 minutes AMRAP
20 kb swings
3 hand stands or 6 walkout on box
10 push ups