14 December 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
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

31 kb swings
31 wall ball sit ups
31 kb squats
31 lunges
31 box jumps
31 dips
31 db snatches
31 hr push ups

RedZone

Workout

4 rounds of:

2 min bike
20 wall balls
20 box jumps
20 devil press

10 MIN BIKE EVERY 1 MIN STOP TO:
5 squat jumps

Metcom/Hiit

Workout

3 rounds of:

20 db or bb cleans
20 db or bb front squats
20 v ups
20 jumping squats

3 rounds of:

100 skipping ropes
100 air squats