30 January 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

   3 Bench press 80-90%

2 RFT
30  Reverse Lunges
25  Sit ups
20  Cal bike
15  Wall ball Squat
10  Box jump
5    Devil press

VO2

Workout

Part 1: 20mns
10 box jump burpees
10 power cleans
10 floor press
10 hanging knee raises

Part 2: 10mns Row relay/ spin fartlek

Redzone

Workout

Cardio Pyramid 35min

10, 20, 30 40, 50, 40, 30 ,20 , 10

Assault Bike
Rowing
Skierg

Metcon/HIIT

Workout

TEAMS OF 2 – split however – Part 1 x 2
20 cal air bike
20 Burpees
20 cal sky
20 v-ups
20 cal row
20 front squats

Part 2 x 3 – YGIG per moviment
20 push ups
20 push press
20 thrusters
20 side raises
20 db press