21 September 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

EMOM 30MIN

2 LAPS
15 BOX JUMP
20 SIT UPS
20 H-R PUSH UPS
25 KB SWINGS
10 DEVIL PRESS

1 MIN REST

RedZone

Workout

SPIN 4 DISTANCE (30MINS)

EVERY 3 MINS
6 BOX JUMP   /  6 BURPEES

FINISHER

SHUTTLE RUN SPRINTS (PARTNER) 10MIN

Metcon-AM

Workout

Strength: super set

Alternating a & b

12 Front squats

8 tempo Goblet squats

@32×1

X3 sets

WOD

E4OM x4 rounds

200m Row
12 Thrusters

E4OM x4 rounds

10 cal bike
8 step ups
6 push ups

Metcon-PM

Workout

PART 1
2 ROUNDS

35 CAL ROW
25 SAND BAG SQUAT
30 CAL BIKE

PART 2
AMRAP 30 MINS

20 PLANK JACKS
15 PLATE BOX STEP OVER
20 WALL WALK
30 KB SWING
30 SAC FULL PLANK