19 August 2022

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbell 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

YOU GO I GO 30 MN (DROP SET 9-8-7 ETC)

10 DEAD LIFTS
10 SUICIDES
10 BURPEES
10 V-UPS
10 PUSH UPS

Metcon

Workout

A

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

B

5 rounds for time

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