01 November 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
Accumalate 3 min plank
vO2
Workout
Part1: Back Squat 20mns
Part2: amrap
300m row
1km spin
10 slam throws
6 baseline shuttles
RedZone
Workout
EMOM 30
10 DEVIL PRESS
20 KB SWING
15 THRUSTERS
20VUPS
1 LAP WALL BALL RUN
REST
Metcon
Workout
Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps
20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat