27 September 2023

Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

vO2

Workout

Part1: Back Squat 20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

RedZone

Workout

45 sec on / 15 sec off

GHD
DEVIL PRESS
BOX JUMP BURPEES
DB THRUSTERS
BATTLE ROPE
DOUBLE KB SWING

Metcon

Workout

TEM OF 3

20 min AMRAP
60 cal row
60 wall balls
60 DB snatch
60 box jump over

3 rounds for time…
SYNCRONIZED
30 goblet squats
30 ab mat sit ups
30 kb swings
30 devil press