12 December 2022

Strength and Conditioning

Strength/Skill

 5 Back SQ
 10 BOX STEP UPS
 10 DUAL DB DL
 10/10 WALKING LUNGESS (no weight)
 
 FOCUSE ON FQ

B
“8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B”

Vo2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: rest

RedZone

Workout

15 slam balls
3 laps running
15 wall balls
15 push ups

EMOM 15

1- 15 db dl
2- 15 burpees
3- REST
4- 15 devil press
5- 15 db hang clean

Metcom/Hiit

Workout

AMRAP 10

21 cal row
15 kb swing
9 burpee box jump

AMRAP 10

21 kb swing
15 burpee box jump
9 cal row

AMRAP 15

15 box jump over
15 HR push ups
15 full sit ups