28 August 2023

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

Rest 2 min

4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

vO2

Workout

HANGING SNATCH

AMRAP 15

15 KB SWINGS
5 SHUTTLES
10BURPEES

RedZone

Workout

Big week energy 30min

15 kcal ski
4 laps running
15 kcal abike
4 laps
15 kcal row

Metcon

Workout

30 hip thrust
30 jumping lunges
30 power lunges
30 pulse lunges
30 R.B side step squats
30 R.B squat hold
30 R.B single leg glute bridge
20 glute kick back
20 one sided fire hydrants
20 donky whips