23 August 2022

Strength and Conditioning

Strength/Skill

A
Strength
E2MOM
5 Seated KB press
10 Weighted Push up

B
EMOM 16

1- 10 American  KB SWINGS
2- 10 Barbell curl to press
3- 10 Front Squat(Empty bar)
4- 10 Burpees over bar

VO2

Workout

AMRAP 30MN

10 Deadlift
10 Burpees over bar
2 Laps
10 med Ball Slams
20 Butterfly Sit ups

Metcon-AM

Workout

ROW/BIKE

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single under/ Jumping jacks

TIME CAP 20 MIN