29 December 2022

Strength and Conditioning

Strength/Skill

a-100 Bench press for time

b-
2 Rounds
5  Burpee Pull Up
10 THR 40/30
15 FR Lungees
20 Shoulder 2 OH
25 Power Clean

VO2

Workout

 AMRAP 35

DB complex AMRAP

10 Power Cleans
10 Thrusters
10 Static Lunges
10 Squats
10 Devil Press
10 Renegade Row
10 DB Russian Twist

Metcon/HIIT-PM

Workout

EMOM

1- Run
2- V-ups
3- Plank
4- Full abs + plate
5- Side to side abs
6- Row

Metcon-AM

Workout

Round 1
10 Mountain Climbers
10 Walk Outs
30’ Plank Hold

Round 2
10 Mountain climbers
10 Renegade Row
30’ Plank Hold

Round 3
10 Mountain Climbers
10 Single arm devil press
30’ Plank Hold

Round 4
10 Mountain Climbers
10 Thrusters
30’ Plank Hold

Round 5
10 Mountain Climbers
5 Man makers
30’ Plank Hold
X2