14 February 2023

Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Strict press
10 Push up

B-
EMOM 24

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12  SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

Vo2

Workout

db complex amrap (35min)

10 strict press
10 hanging overhead swing
10 renagade row
10 squats
10 thrusters
10 db half burpee snatch
10 db mountain climbers
10 db vups

Metcon

Workout

Part 1
10 minutes

Part 2
2.4k row

Every 400m
10 slam balls
10 slam ball bear hug box step up