25 January 2023

Strength and Conditioning

Strength/Skill

EMOM 30

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12  SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

Vo2

Workout

Part1: Back Squat  20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

RedZone

Workout

8 Deadlift
10 burpees over bar
10 dB SNATCHES
8 plank walk out

Metcon

Workout

EMOM 20
1- Plank
2- V-ups
3- side to side
4- crunches

AMRAP 10 – partners
12 slam balls
12 m. Climbers
12 sit ups with wall ball