26 July 2022

Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Strict press
10 Push up

B-
EMOM 24

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: 8min (45 sec on 15 sec rest)

BURPEES
AIR SQUATS
BOX JUMP
PUSH UPS

REST 1 MIN

Part2: 8min (45 sec on 15 sec rest)

DB POWER CLEANS
DB DEADLIFT
SUMO SQUAT
DB STRICT PRESS

REST 2 MIN

part 3: 8min (45 sec on 15 sec rest)

MNT CLIMDERS
PLANK
RUSSIAN TWIST
V-UPS

Metcon

Workout

WEIGTHLIFTING+ CONDITIONING

FULL BODY

1 power clean
1 strict press
1 thruster
1 squat
1 thruster
1 strict press
1 power clean

Rest 1-3 min

X3-5 rounds

20 min time cap “