12 July 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

   3 Bench press 80-90%

2 RFT
30  Reverse Lunges
25  Sit ups
20  Cal bike
15  Wall ball Squat
10  Box jump
5    Devil press

Vo2

Workout

EMOM: 30 MIN

12 DB POWER CLEANS
12 PLATEOVER HEADS
2 LAP WALL BALL CARRY RUN
10 BURPEES
15 WALL BALLS
15 PLATE CRUNCHES

RedZone

Workout

PART 1: TOTAL 5 KM

1 KM SPIN
10 BOX JUMPS

PART2: 5 ROUNDS

10 BURPEE OVER SLAM BALL
10 SLAM BALL THROWS

Metcon

Workout

Work 4 min

8 strict press
8 burpees
8 renegade rows

Rest 2 min

Work 4 min

8 kneeling slam balls
8 DB snatch
8 Wall Balls

X2