01 February 2023

Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Box jump
3 3Single DB Hang clean and jerk

2Min rest

AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up

Accumulate 3 min plank

VO2

Workout

Part1: Snatches (empty bar). 20mns

Part2: AMRAP

10 Devil press
10 DB Box step over
10 Prisoner squats
8 Plate to overhead

RedZone

Workout

Death by Devil press

20 KCAL assault bike
10 Box jump burpees
10 Single arm thrusters
20 Butterfly sit ups

every 90 sec 10 Devil press

Metcon/HIIT

Workout

Part 1 – 25 minutes
9 minutes
DL – build to 70%
16 minutes
Every 2 minutes – 5 DL

Part 2 – 15 minutes AMRAP
20 Power cleans
20 Front squats
20 Burpees over bar or DB