19 September 2022

Strength and Conditioning

Strength/Skill

EVERY 3 MIN OF 15 MIN (5R)

A-
5 Back SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

B
“8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B”

Vo2

Workout

SUPER 12 X 5 ROUNDS

12 DB SNATCHES
12 WALL BALLS (FULL RANGE)
12 BOX JUMP
12 SHOULDER TAPS
12 PLANK WALKOUT
12 PRISONER SQUATS

60 SEC REST

RedZone

Workout

part 1: 8min
America kb swing every 90 sec
15 jumping lunges

part 2: 8min
slam ball burpee over box wall

part 3:8mins
run evry 90sec 5 burpees

90sec rest after every part

Metcon-AM

Workout

Strength: super set

Alternating a &b

a. 12 deadlifts

b. 8/8 Split squat

X3 sets

WOD

On a running clock

Complete:

30 lunges
30 wall balls
30 G2O

X3 rounds

E90’s:

30’s wall sit

Metcon-PM

Workout

AMRAP 35 MIN

200 M BIKE
15 BOX JUMP
200 M BIKE
20 WALL BALL
200 M BIKE
15 PU
200 M BIKE
15 RENEGADE
30 SAC PLANK