08 May 2023

Strength and Conditioning

Strength/Skill

A-  Every 90 sec for 5 Rounds

10 Back squat

B- 3 Rounds 1 min Rest between sets

B1- 10 Stricts Press
B2- 5 Pull up

C- Conditioning
4 min AMRAP
6 Cal row
6 Push press 30/20

Rest 2 min

   4 min AMRAP
6 Thrusters 30/20
6 Box Jump

VO2

Workout

KB COMPLEX 5 ROUNDS

1 KM Spin
10 KB Swings
10 Goblet  Squat
10 Sumo Squat High Pull
5 Single ARM Thrusters (EACH SIDE)
10 KB RDL

RedZone

Workout

45 sec on / 15 sec off

GHD
Devil  Press
Box Jump Burpees
DB Thrusters
Battle Rope
Double KB Swing

Metcon/HIIT

Workout

30 Hip Thrust
30 Jumping Lunges
30 Power Lunges
30 Pulse Lunges
30 R. B side steps squats
30 R. B squat hold
30 R. B single led glute bridge
20 Glute kick back
20 One sided fire hydrants
20 Donky whips