27 December 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: Back Squat 20mns

Part2: amrap

300m row
1km spin
10 slam throws

6 baseline shuttles

RedZone

Workout

Death by Burpees

20 kcal assualt bike
10 box jump burpees
10 single arm thrusters
20 butterfly situps

every 90 sec 8 Burpees

Metcon

Workout

Upper body
Shoulders:
1DB Military press
2 DB Leteral raise
3 Front raise
Back/Biceps:
1 Wide row
2 Tight row
3 Rotating bicep curl
Chest/Triceps
1 Wide floor press
2 Tight floor press
3 Skull crusher