OneLife Strength & Conditioning

7/15/26 (metcon)

Strength:
Elevated heel raises (single or together) 12-12-12
(Build up or keep weight the same)

Workout: (EMOM 16 min)
Min 1: max cal bike
Min 2: HKR (+T2B)
Min 3: barbell arm curls
Min 4: alt lateral lunges
*score is total reps on each movement*

Accessories: (2-3x)
3 banded clocks on wall (each direction)
10 WY’s
10 external & internal rotations (L&R)

7/9/26 (metcon)

Strength:
Sumo DL 8-8-8-8-8, one set every 2 mins

Workout: (FT)
60 Double unders (x2 for singles)
50 DB Squats
40 DB Push ups
30 DB Plank rows 15L/15R
20 DB Thrusters
10 Devils Press
400m Run
*Rx 25’s/15’s; Rx+ 35’s/20’s*

Accessories: (2-3x)
10 goal posts against wall
10 internal & external shoulder rotations L&R
20 alt dead bugs