8 December 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

8 Deadlidft

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

 BACK TO BUSINESS AMRAP (45 sec in /15 sec rest)

 Banded skierg row
Hanging satch
Banded skierg row
db snatch
20 box step up
1 min rest

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

Metcon-PM

Workout

3 rounds of

20 biceps curl – negatives
20 triceps – negatives
20 single biceps curls
20 dips

Time cap 15 minutes

100 skipping ropes
10 cleans
10 burpees
9 cleans
9 burpees
60 skipping ropes