02 November 2022

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)

10 Back squat
250 m Row
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

RedZone

Workout

EMOM x 5rounds

2 laps
25 kb swings
10 box jump burpees
15 db power cleans
10 plank walk out
1 min rest

Metcon

Workout

Time cap 20

50 box jump over
50 squat jumps
50 lunges OH
50 sumo squats

AMRAP 20

20 V ups
20 db dl
20 Russian twist with db