25 September 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

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

RedZone

Workout

45 sec on / 15 sec off

GHD
DEVIL PRESS
BOX JUMP BURPEES
DB THRUSTERS
BATTLE ROPE
DOUBLE KB SWING

Metcon

Workout

30 hip thrust
30 jumping lunges
30 power lunges
30 pulse lunges
30 R.B side step squats
30 R.B squat hold
30 R.B single leg glute bridge
20 glute kick back
20 one sided fire hydrants
20 donky whips