SOUTH SURREY STRENGTH & CONDITIONING

WOD

PWR. CLEANS 6X2 80% 1 MIN REST

METCON

5 PUSH PRESS

10 KB SWINGS

15 RING ROWS

10 ROUNDS (1MIN REST)

 

 

 

 

 

 

 

 

 

 

WORKOUTS OF THE WEEK

DAY#1

RING ROWS X15

SQUATS X15 225LBS

BENCH PRESS 155LBS

5 RDS FOR TIME

DAY#2

ROWER: 3 MIN WORK TO 3 MIN REST RATIO PERFORM 3X

TREADMILL: 3MIN WORK TO 3 MIN REST RATION PERFORM 3X

TRY TO COVER AS MUCH DISTANCE AS POSSIBLE WITH EACH 3 MIN INTERVAL

DAY#3

BENCH PRESS 5X5 80% OR MAX EFFORT AT 5 REP MAX

DIPS + CHINS 5X10

METCON

OVERHEAD SQUATS (95LBS) + BURPEES 21-15-9 FOR TIME

DAY#4

RUN 3K