28 February 2023

Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

Vo2

Workout

Deadlift (progression)

AMRAP
10 BOB
12 DB POWER CLEANS
3 LAPS
12 RENEGADE ROW

Metcon

Workout

AMRAP 20
12 box jumps overs
12 front squats
12 static lunges with bd
50 skipping ropes

AMRAP 20
12 push press
12 lateral raises
12 fo. raises
12 push ups