31 August 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

8 Deadlift

B – 3 Rounds
10 DB Cyclist squat
10 Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- Cal Bike
2- Shuttle Run 20 M
3- DB Snatches
4- Burpees
5 Rest

Vo2

Workout

Leg Burner 30min (amrap)

12 weighted box step up
10 empty bar bell squat
20 db walking lunges
1 min wall sit
1 km spin high resistance
1 min rest

RedZone

Workout

BUY IN 1000M ROW

4X ROUNDS

10 BOX JUMP BURPEES
10 EMPTY BAR FRONT SQUATS
2 LAPS
10 DB SNATCHES
10 EMPTY BAR FRONT SQUATS
20 BUTTERFLY SITUPS

BUY OUT 30 PUSH UPS

Metcon-AM

WEDNESDAY SKILL/STRENGTH/CORE

Metcon-PM

Workout

100 single unders
50 kbs + 50 lunges w/ kb
80 single unders
40 kbs + 40 lunges w/ kb
60 single unders
30 kbs + 30 lunges w/kb
40 single unders
20 kbs + 20 lunges w/kb
20 single unders