16 September 2022

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Vo2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: rest

RedZone

Workout

DEAD LIFT MATRIX 30MIN

10 DEADLIFT
10 BURPEES OVER BAR
10 THRUSTERS
10 DEVIL PRESS
2 LAP RUN
20 SIT UPS
1 MIN REST

Metcon-AM

Workout

Two options
6:30am mobility / active recovery
12:15pm squat pattern strength and conditioning

Back squat for load 70%
Starting with empty bar for technique and progression towards a 70% max effort of 10 back squats
x5 sets
2 min rest

WOD

5 rounds for time

. 2 lap run
. Goblet squats
. Single arm Db snatches
. Burpees over dbs.

Metcon-PM

Workout

Part 1 x 2

30’ plank
20 mountain climbers
15 v-sit ups
20 jumping jacks
15 side to side sit ups

Part 2 x 3

15 shoulder taps
20 burpees
15 push ups
20 jumping squats
50 skipping ropes
15 OH lunges