15 November 2022

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

 2 Round for time
5 Burpee pull up
10 THR 40/30
15 KB Lungees
20 Shoulder 2 OH
25 Power clean

VO2

Workout

5 round DB complex

10 Db floor press
10 DB bent over row
10 DB Dead Lift
10 DB RDL
10 DB sumo squat
10 DB thrusters

Metcon/HIIT

Workout

Partners synchro workout

50 Wall Balls
50 KB Swings
50 Push Press
50 DB Cleans

Partners YGIG – split however
6km Bike
60 Step Ups with Plate
60 Full Sit Ups

Metcon-AM

Workout

Core focused

3 min AMRAP

10 Shuttle runs
10 G2O

1 min Rest

10 Box Jumps
10 Wall Balls

1 min Rest

5 Farmer carries
10 Burpees

1 min Rest

X2 Rounds