6 December 2022

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Vo2

Workout

2 LAPS
10 WALL BALLS
5 BURPEES
10 WALKOUT PLANK
5  BURPEES
10 BOX JUMPS
5 BURPEES
15 KB SWINGS
5 BURPEES
10 WALKOUT PLANK
5 BURPEES
10 BOX JUMPS

2 ROUNDS

Metcon-AM

Workout

ROW/BIKE

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single unders/ jumping jacks

TIME CAP 20 MIN

Metcon-PM

Workout

3 rounds of:

20 jump squats from the box with db
20 split squats with db (box)
20 pousing front squats
20 jumping lunges

AMRAP 20

30 burpees
30 db snatches
30 KB swing