26 August 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

5 Bench press

Conditioning 20 Min
5 Rounds
10 Cal Row
10 KB Swing
10 Cal Bike
10 Push up
40 Single under

VO2

Workout

12 DB Hip Thrust
12 DB Reverse Lunges
15 Wall Balls
12 KB Swing  Squat
12 KB Sumo High Pulls
1 KM Spin High Resistance

RedZone

Workout

FUN FRIDAY

1st 5min:
50 Goblet Squats
AMRAP Burpees

2nd 5min:
50 Sit Ups
AMRAP KB Swings

3rd 5min:
50 Reverse Lunges
AMRAP Box Jump

4th 5min:
50 DB Thrusters
AMRAP Run

Metcon-PM

Workout

Partners workout – IGIG

100 – 80 – 60 – 40 – 20 – 10

Air squats
KB swing
Wall ball

Total = 6 rounds ( after every round, run 4 laps)

Metcon-AM

Workout

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

5 rounds for time

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