08 February 2023

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

Vo2

Workout

Skill:

Hang clean +Squat (15 min)
3-5-7-9-11-11-9-7-5-3

AMRAP (12 mn)

10 box jump
10 goblet squats
10 bulgarian splits

METCON 

Workout

60s Work / 30s Rest x6
1- Max Cal Row
2- Max DB Box Step Overs

Rest 2 Mins

60s Work / 30s Rest x6
1- Max DB Hang Clean
2- Max KB Burpee Box Jump

Rest 2 Mins

60s Work / 30s Rest x6
1- Max WallBalls
2- Max Box Jumps