08 September 2022

Strength and Conditioning

Strength/Skill

a- 100 Bench press for time

b-
2 Rounds
5 BURPEE PULL UP
10 THR 40/30
15 FR LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

Vo2

Workout

THE CHIPPER – FOR TIME

50 squats
10 burpees
40 sit ups
10burpees
30 walking lunges
10 burpees
20 push ups
10 burpees
10 mnt climbers
10 burpees
20 pushups
10 burpees
30 walking lunges
10burpees
40 sit ups
10burpees
50 air squats

Metcon-AM

Workout

Round 1
10 mountain
climbers
10 walk outs
30’ plank hold
Round 2
10 mountain climbers
10 renegade row
30’ plank hold
Round 3
10 mountain climbers
10 single arm devil press
30’ plank hold
Round 4
10 mountain climbers
10 thrusters
30’ plank hold
Round 5
10 mountain climbers
5 man makers
30’ plank hold
X2

Metcon-PM

Workout

20 slam ball
20 squats over shoulder
20 box jumps
20 seconds squat hold

Part 2 x 2

20 stationary lunges w/ db
20 kick backs
20 side walk w/band (each leg)
20 stiff