20 July 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlift
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

VO2

Workout

LEG BURNER: 30 MIN

10 DB Front Squats
20 Walking Lunges
20 Step Ups
10 DB Thrusters
1 KM Spin
10 KB Sumo Squats
20 Step Up

RedZone

Workout

15 X Plate Overheard Press
2 Laps Wall Ball Run
Bear Crawl Plate Push
3MN Spin Sprint
20 Hand Release Push Ups
20 Squat with ALT Standing Toe Tap

5-6 Rounds with Diminishing Rest Time
STARTING AT 90SEC- 80-70-60-50-40

Metcon

Strength/Skill

MB deadlift
MB front squat
MB cleans

Workout

Work 1 min/ rest 30 seconds

MB single leg deadlift Split squat
Rest 30

Split squat
Rest 30

MB front rack squat
Rest

Air squats
Rest 30

MB Cleans
Rest 30

Burpees