17 October 2022

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

Rest 2 min

4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

VO2

Workout

Strength

10 Single Arm Thruster
15 Overhead Lunges
10 DB Hip Thrust
12 Wighted Box Step Up
10 Goblet Squats
30 Air Squats

AMRAP

RedZone

Workout

Pull Drop Set 10.9.8……1

Bent Over Row
Seated Press

Finisher

40 Burpees over Dumbbells
50 ALT snatches
1500m Row

Metcon

Workout


Buy in: 50 burpees to plate

AMRAP 30

– 15 front squats
– 15 walking lunges OH plate
– 15 box jump over

Cash out: 50 burpees to plate