09 January 2023

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

10 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 10 Strict 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

10 wall ball pushup
20nchbox lunge with bicep curl
10 plank step out
15 stepper jump squats

RedZone

Workout

Mayhem

10 Deadlift

Shuttle

10 Devil press

Metcon

Workout

part 1 x 3
20 kb hold leg raises
20 kb butterfly sit ups
20 kb swings
20 shoulder press

part 2 x 3
20 box jumps
20 over head lunges
20 reverse lunges
20 side to side squat