08 February 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

VO2

Workout

Part1: Snatches (empty bar). 20mns

Part2: AMRAP

10 Devil Press
10 DB Box step over
10 Prisoner squats
8 Plate to overhead

RedZone

Workout

Death by Burpees

20 KCAL Assaults Bike
10 Box Jump Burpees
10 Single Arm Thrusters
20 Butterfly Sit ups

every 90 sec 8 Burpees

Metcon/HIIT

Workout

Part 1 x 2 – 20 minutes
10 Air Squats
Walking Lunges
10 Squat Jumps

HANG POWER CLEAN…
Practice and add weight until you get 10 reps
medium weight for your M.O
3 burpees every 10

Part 2

21-15-9
Hang power cleans
Bar facing burpees