14 November 2023

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

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

Metcon

Workout

Part 1 – 20 minutes – practice
– 10 walkouts
– 10 pike push ups
– 10 push ups (box)
– 10 hand stands

Part 2 – 20 minutes AMRAP
20 kb swings
3 hand stands or 6 walkout on box
10 push ups