13 September 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlift
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

DEATH BY DEVIL PRESS

EVERY 3MIN 1O DEVIL PRESS

12 BOX JUMP
12 PLANK WALKOUT
12 LEG RAISES
12 BURPEES
12 THRUSTERS
12 PUSH UPS

Metcon-AM

Workout

ROW/BIKE

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single under/ jumping jacks

TIME CAP 20 MIN

Metcon-PM

Workout

The 20’s x 3

20 Dips
20 Biceps curl
20 Db row
20 sit ups with db
200 m running (treadmill)