23 September 2022

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Vo2

Workout

POWER OF 10

10 KCAL SPIN
10SLAM BALLS
10 RENEGADE ROWS
10 KB FRONT SQUAT
10 SNATCHES
10 PUSH UPS
10 WALKING LUNGES
10WALL BALLS

AMRAP25MNS

RedZone

Workout

SPILT  (10min)

10 DEVIL PRESS
5 SUICIDES
10 BURPEES

BIKE FOR DISTANCE (10mins)

FINISHER

ROW SPRINT TEAMS (10mins)
30 SEC SPRINT X amrap ROUNDS PER PERSON

Metcon-AM

Workout

Two options
6:30am mobility / active recovery
12:15pm squat pattern strength and conditioning

Back squat for load 70%
Starting with empty bar for technique and progression towards a 70% max effort of 10 back squats
x5 sets
2 min rest

WOD

5 rounds for time

. 2 lap run
. Goblet squats
. Single arm Db snatches
. Burpees over dbs.

Metcon-PM

Workout

PART 1
2 ROUNDS

30 PLANK PULL THROUGH
20 PLATE ROW
15 BUTTERFLY SIT UPS
15 HIP THRUSTERS
20 WALL BALL

PART 2
3 ROUNDS

15 SHOULDER PRESS
15 PUSH UPS
20 JUMPING SQUAT
15 SNAP SQUAT
30 S U
30 SAC HOLD SQUAT