22 November 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
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

BAR THRUSTERS

AMRAP 15

15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

RedZone

Workout

Mayhem

10 Deadlift

Shuttle

10 BOB

Metcon

Workout

Part 1 – Practice 20 minutes
Hang Power Clean
Front squat

Part 2 – EMOM 20
1- 10 hang power clean
2- 10 burpees
3- rest
4- 10 front squats