01 May 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 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU

Vo2

Workout

SQUAT CLEAN

AMRAP 15

10 KCAL ASSAULT
10 PLANK WALKOUT
12HR PUSHUPS

RedZone

Workout

5min run
5min spin
5 min row

2min recover

5min skii
5min burpees
5min assault bike

2 min recover

Metcon

Workout

30 hip thrust
30 jumping lunges
30 power lunges
30 pulse lunges
30 R.B side step squats
30 R.B squat hold
30 R.B single leg glute bridge
20 glute kick back
20 one sided fire hydrants
20 donky whips