08 August 2022

Strength and Conditioning

Strength/Skill

A
Back Squat x 5

B
For max Rep 3min
100 Meter run
Remaining time – Max EB Thrusters

Rest 1 min

For max Rep 4 min
140 Meter run
Remaining time – Max EB Thrusters

Rest 2min

For max Rep 5min
180 Meter run
Remaining time – Max EB Thrusters

VO2

Workout

25 min WOD

15 Devil press
10 Air squats
20 V-ups

12 Devil press
10 Air squats
20 V-ups

10 Devil press
10 Air squats
20 V-ups

RedZone

Workout

30 MIN YOU GO I GO

Run and Row 500 m

Metcon-PM

Workout

Cardio day x 2

5 Laps running
10 Jumping jacks
5 Minutes bike
10 Burpees

Metcon-AM

Strength/Skill

Lower body

Every 3 min x3 rounds

a. 10 Man makers
b. 10 Db deadlifts
c. Max Cal bike

Every 3min x3 rounds

a. 10 DB cleans
b. Overhead lunges
c. Max Cal bike