27 July 2022

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

POWER UP ( 25 MIN AMRAP)

10 POWER DEALIFTS (BARBELL)
9 BOX JUMP
8 PUSH UPS
7 BUTTERFLY SITUPS
6 BURPEES
5 SLAM BALLS

REST 1 MIN

RedZone

Workout

500M ROW BUY IN

(4 ROUNDS)
15 THRUSTERS
2 LAP RUN
12 DB THRUSTERS
2 LAP RUN
10 THRUSTERS
2 LAPS

500M BUY OUT

Metcon

Workout

Strength/ Skill

P1. 200m row
P2. 200m bike

P1. 10 bicep curls
10 bent DB row
10 flutter kicks
P2. 200m row

X3