18 October 2022

Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Strict press
10 Push up

B-
EMOM 24

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12 SINGLE DB OH Lunges 20/12,5
5- 15 BURPEES
6/ REST

VO2

Workout

Strength

10 Single arm Thruster
15 Overhead lunges
10 DB Hip thrust
12 Weighted box step up
10 Goblet squats
30 AirSquat

AMRAP

MetCon/HIIT

Workout

Time cap 30

Block A:
25 push ups
25 v ups

Block B:
50 KB swing
50 thrusters

Block C:
75 air squats
75 skipping ropes

Remaining 10

10 DB clean
10 DB squat clean
10 DB single arm thruster