08 August 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

db complex amrap (35min)

10 strict press
10 hanging overhead swing
10 renagade row
10 squats
10 thrusters
10 db half burpee snatch
10 db mountain climbers
10 db vups

Metcon

Workout

OVER’S

3 rounds of:

12 box jumps overs
12 kb swings
12 ground over head
12 over head lunges
12 burpees over plate 25kg

30 seconds plank hold
30 seconds v up
30 seconds shoulder taps
30 seconds hollow rocks