13 July 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

3 Deadlift 80-90%

B – 3 Rounds
15 DB Cyclist squat
15 Barbell Row
15 Biceps curl
15 Triceps Ext

C- Conditioning 3 RFT   TC-10
10 Cal Bike
10 Shuttle Run 20 M
10 DB Snatches
10 Burpees

Vo2

Workout

AMRAP: 25MIN

10 BEAR CRAWL PLATE PUSH
12 TRX REVERSE ROW
12 PLATE PUSH UPS
5 SUICIDES
10 BOX JUMP BURPEES
20 MNT CLIMBERS

RedZone

Workout

PARTNER RUN AND ROW: 25 MIN

P1: 800M ROW
P2: RUN LAPS UNTIL P1 IS FINISHED

KEEP SWAPPING FOR 25 MINS

Metcon

Workout

STRENGTH

Goblet squat

9,9,9,6,6,6,3,3,3

WOD

EMOM

1. 20 cal bike
2. 16 DB cleans
3. 12 Goblet squats
4. 8 Thrusters
5. Rest 90s

X2-3