21 November 2023

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

FRONT SQUAT

AMRAP 15

1 LAP FARMERS CARRY
12 BOX JUMP OVER
18 REVERSE LUNGES DB

Metcon

Workout

Part 1 – 20 minutes – practice
– 10 walkouts
– 10 pike push ups
– 10 push ups (box)
– 10 hand stands

Part 2 – 20 minutes AMRAP
20 kb swings
3 hand stands or 6 walkout on box
10 push ups