18 August 2022

Strength and Conditioning

Strength/Skill

a
100 Bench press for time

b
2 Rounds
5 Burpee Pull Up
10 THR 40/30
15 FR Lunges
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