11 August 2022

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Vo2

Workout

Leg Burner 30min (amrap)

12 weighted box ste up
10 empty bar bell squat
20 db walking lunges
1 min wall sit
1 km spin high resistance
1 min rest

Metcon-AM

Workout

For time

Buy in:

10 cal  Row/bike
50 single unders

1-2-3-4-5-6-7-8-9-10 reps of

V-ups
DB snatches

Buy out:

10 cal  Row/bike
50 single unders

Metcon-PM

Workout

Part 1 x 3

– 100 SR
– 20 step ups or box jumps
– 10 lateral db
– 10 foward db
– 20 step ups or box jumps

Part 2

5 MINUTES RUNNING