10 January 2023

Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

Vo2

Workout

Part 1: 20mns

10 box jump burpees
10 power cleens
10 floor press
10 hanging knee raises

part 2: 10mns

Row relay/ spin fartlek

Metcon-AM

Workout

21 – 15 – 9

power clean
burpee over bar
front squat