14 September 2022

Strength and Conditioning

Strength/Skill

EMOM 30

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

Leg Burner 30min (amrap)

12 weighted box step up
10 empty bar bell squat
20 db walking lunges
1 min wall sit
1 km spin high resistance
1 min rest

RedZone

Workout

AMRAP30 (TEAM)

PARTNER A: 300M ROW – PARTNER B: KB SWINGS
PARTNER A:  BURPEES PARTNER B: 300M ROW
PARTNER A &B SYNCHRO THRUSTERS 15
PARTNER A AND B  BOX JUMP 20

Metcon-AM

Workout

EMOM (30’0n/30’off)

KNEELED/landmine RIGHT SIDE PRESS
KNEELED/landmine LEFT SIDE PRESS
Z press
American KB SWINGS
REST
______________________

Bulgarian split squat RIGHT
Bulgarian split squat LEFT
Front squats
Devil press
REST

X2

Metcon-PM

Workout

Pairs wood – Time cap: 35 min
AMRAP/ Split however

200 skipping ropes
80 Kb cleans
80 jumping squats
60 sit ups
60 Db front squats
30 burpees facing db