18 April 2023

Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

VO2

Workout

MAIN WORKOUT: SPAGHETTI LEGS

20 X  DB Front Squats
20 SINGLE LEG BOX STEP UP
20 BOX JUMP
20 SQUAT JUMPS
20 DB Snatches
20 DB SUMO Squat
1km Spin Recovery

5-6 rounds

Metcon/HIIT

Workout

3 rounds of:

12 Box Jumps Overs
12 KB Swings
12 Ground Over Head
12 Over Head Lunges
12 Burpees over plate 25kg

30 seconds plank hold
30 seconds v up
30 seconds shoulder taps
30 seconds hollow rocks