19 July 2022

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

AMRAP : 30min

10 Deadlift
10 Burpees Over Bar
2  Laps
20 Sit-ups

RedZone

Workout

Buy in and Buy out

30 KB swings

AMRAP 25min

15 ALT DB snatches
15 DB front squats
15 Db power cleans
15 Thrusters
15 Walking lunges

Metcon

Workout

Cash in: 500m row

    A. 7 min:

        12, 12, 12,
Bench press
4,4,4
Push ups

       Rest 3 min

  B. 7 min:

      12, 12, 12
Bicep curls
8,8,8
Strict press

      Rest 3 min

  C. 7 min:

     12,12,12
Front lateral raises
6,6,6
Side lateral raises

 Cash out: 500m row