Strength and Conditioning

Strength/Skill

EMOM 10
Strict press
AKBS

WOD

1000meter Row
30 Burpees
30 Thrusters

VO2

Workout

DEATH BY DEVIL PRESS

EVERY 3MIN 1O DEVIL PRESS

12 Box Jump
12 Plank Walkout
12 Leg Raises
12 Burpees
12 Thrusters
12 Push Ups

Metcon- AM

Workout

Upper body
Super set

Alternating a & b
12 Floor chest press
12/12 Bent row

X4 sets

Then
3 rounds for quality

10 Overhead press
10 Bicep curls
10 Triceps extensions

Rest 90’s every round

Metcon-PM

Workout

EMOM X 6 rounds
35 minutes

1- 20 Wall Balls
2- max CAL Row
3- Rest
4- 10 Single Arm Devil Press
5- 15 KB swing