31 October 2022

Strength and Conditioning

Strength/Skill

Build to 5 Back squat
Build to 5 Strict press

Workout

EMOM

Vo2

Workout

db complex amrap (35min)

10 strict press
10 hanging overhead swing
10 renagade row
10 squats
10 thrusters
10 db half burpee snatch
10 db mountain climbers
10 db vups

RedZone

Workout

power of 12

12 kcal spin
12 burpees
12 wall balls
12 box jump
12 single arm devil press
12 thrusters

Metcon

Workout

Part 1
– 20 shoulder press
– 20 burpees
– 10 hand stand in the box (shoulder taps)
– 20 push ups

Part 2 x 3
– 15 DB row
– 2 min bike max distance
– 15 side raises
– 2 min bike max distance
– 15 forward raises