20 October 2022

Strength and Conditioning

Strength/Skill

a- 100 Bench press for time

b-
2 Rounds
5 Burpee Pull Up
10 THR 40/30
15 FR Lunges
20 Shoulder 2 OH
25 Power Clean

VO2

Workout

MAIN WORKOUT: LUCKY 13 X 4 ROUNDS ( BEATING
TIME FOR EACH ROUND)

13 Push ups
13 Burpees
13 Box jumps
13 KB Swings
13 Back extensions
13 Air squats
13 Pullups
13 Knees Elbows
13 Mountain Climbers
13 Walking Lunges
13 Wall balls
13 Jumping Jacks

Metcon/HIIT

Workout

45′ on 15 off x 6
1- Single arm DB snatch
2- Max Cal Row or Bike

Time cap 20

50 Wall Balls
50 Box Jumps
50 Devil Press