20 September 2022

Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Strict press
10 Push up

B-
EMOM 24

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12  SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

Vo2

Workout

25 MIN HIIT

10 BURPEES
20 KB SWINGS
10 BOX JUMP BURPEES
20 SLAM BALLS
10 DB THRUSTERS
20 V-UPS

30 SEC REST AFTER EACH ROUND

Metcon-AM

Workout

Upper body

Super set

Alternating a & b

12 Floor chest press
12/12 Bent row

X4 sets

Then

3 rounds for quality

10 Overhead press
10 bicep curls
10 tricep extensions

Rest 90’s every round

 WOD

EMOM

shuffle + every 20’s 1 Kick back burpee.
30’s shoulder taps
30’s R/30’s L plank rotations
Plank hold
Rest

X3 sets

Metcon-PM

Workout

PART 1
2 ROUNDS

4 MINS BIKE
20 MOUNTAIN CLIMBERS
20 GOBLET SQAUT

PART 2
5 ROUNDS

30 PLANK WORKOUT
15 DB SNATCHES
20 FLOOR PRESS
15 WALL BALL SIT UPS