23 January 2024

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

Standing bar strict press
(pyamid 5,7,9,11,11,9,7,5)

KB high pulls
KB swings (russian)
oh plate fARMERS CARRY
DB Renagade row
DB hanging snatch

Metcon

Workout

10 burpees
10 squats
15 american kb swing
10 snatches
10 dips
10box jumps
10 sit ups