13 February 2023

Strength and Conditioning

Strength/ Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

    Rest 2 min

    4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

VO2

Workout

DB complex AMRAP (35min)

10 Strict Press
10 Hanging Overhead Swing
10 Renegade Row
10 Squats
10 Thrusters
10 DB half Burpee Snatch
10 DB Mountain Climbers
10 DB V-ups

RedZone

Workout

Big week energy 30min

15 kcal Ski
4  Laps Running
15 kcal a Bike
4 Laps
15 kcal Row

Metcon/HIIT

Workout

AMRAP 20
15 Wall Balls
15 Goblet Squat
15 Shoulder Press
15 Sit Ups

3 rounds of:
20 Walking Lunges
20 DB dl
20 Front Squats
20 Box Jumps