11 January 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

Vo2

Workout

VO2 EMOM

25 Bicep Curls
30 Box Tricep Dips
20 Single arm kb into thruster
15 Reverse row
25 Plate to Overhead
1min Plank

RedZone

Workout

Pyramid

Handing Snatch pyramid
10,9,8,7,6,5,6,7,8,9,10

part 2
Amrap

10kcalrow
10 db snatches (single arm)

Metcon

Workout

AMRAP 20
15 deadlifts
15 GOH
15 rdl
15′ squat hold

3 rounds of
20 sit ups
20′ plank
20 sit ups with wall ball
20′ shoulder taps