16 November 2022

Strength and Conditioning

Strength/Skill

EMOM35
Deadlift 60/40
Cal on row
Bent over plate row 30/10
Slam ball
Dragon raise
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

Db complex (15mns)- 45sec on 15 off

Single arm devil press
Single arm thruster
Hand release push ups

core(15mns)- 45sec on/15 off

Plank Walkout
Butterfly Sit ups
Plank
Mountain Climbers
Russian twist

Metcon/HIIT

Workout

AMRAP 30
20 Box Jump Overs
20 A Jump Squats
20 GOH
20 Front Squats

2 min Max Burpees

last 5 minutes – max distance bike

Metcon-AM

Workout

Strength: super set

Alternating a & b

12 Front squats

8 tempo Goblet squats

@32×1

X3 sets

WOD

E4OM x4 rounds

200m Row
12 Thrusters

E4OM x4 rounds

10 Cal Bike
8 Step Ups
6 Push Ups