Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Strict press
10 Push up

B-
EMOM 24

1- 15 KB swing 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

 EMOM

25 Bicep curls
30 Box triceps dips
20 Single arm KB into thruster
15 Reverse row
25 Plate to Overhead
1min Plank

Metcon/HIIT- 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

Row/Bike

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single under/ jumping jacks

TIME CAP 20 MIN