03 April 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 KB Swing
9 HRPU

RedZone

Workout

45 sec on / 15 sec off

GHD
Devil Press
Box Jump Burpees
DB Thrusters
Battle Rope
Double KB swing

Metcon/HIIT

Workout

AMRAP 20
10 Reverse lunge with press overhead
15 Wall Balls
10 Renegade Row
5 Burpees

EMOM 20
1- Crunches with KB
2- Slam Ball
3- Plank with KB
4- Slam Ball

5- Hollow Rock