26 April 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

BAR THRUSTERS

AMRAP 15

15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

RedZone

Workout

EMOM 30

10 DEVIL PRESS
20 KB SWING
15 THRUSTERS
20VUPS
1 LAP WALL BALL RUN
REST

Metcon

Workout

AMRAP 15
10 wall balls
10 sumo squats
10 push press
10 snatches

AMRAP 15
50 skipping ropes
10 burpees
10 devil press