07 September 2022

Strength and Conditioning

Strength/Skill

5 Round

5 Heavy DL
30 sec plank
Rest 1

5 Front Squat
1 Lap run with sand bag

5 Devi press
15 Sit ups

RedZone

Workout

SPIN 4 DISTANCE (30MINS)

EVERY 3 MINS
6 BOX JUMP   /  6 BURPEES

FINISHER

SHUTTLE RUN SPRINTS (PARTNER) 10MIN

Metcon-AM

Workout

Strength: super set

Alternating a &b

a. 12 deadlifts

b. 8/8 Split squat

X3 sets

WOD

On a running clock

Complete:

30 lunges
30 wall balls
30 G2O

X3 rounds

E90’s:

30’s wall sit

Metcon-PM

Workout

TEAM OF 2

80 sumo squats
80 kb swing
80 reverse lunges
8 laps running TOGETHER
80 sit ups
80 half burpees