15 September 2022

Strength and Conditioning

Strength/Skill

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

Workout

2R  FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

Vo2

Workout

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-AM

Workout

Round 1
10 mountain
climbers
10 walk outs
30’ plank hold
Round 2
10 mountain climbers
10 renegade row
30’ plank hold
Round 3
10 mountain climbers
10 single arm devil press
30’ plank hold
Round 4
10 mountain climbers
10 thrusters
30’ plank hold
Round 5
10 mountain climbers
5 man makers
30’ plank hold
X2

Metcon-PM

Workout

Part 1 x 2

4 minutes running
4 minutes bike
2 minutes row

Part 2 – Time cap: 20 minutes

20 reverse lunges with db
20 stiff
15 seconds squat hold
15 leg raises
20 GOH