03 May 2023

Strength and Conditioning

Strength/Skill

FT
30 T2B
3 Lap Run
1 min Plank

30 V ups
3 Lap Run
1 min Plank

70 Sit ups
3 Lap Run
1 min Plank

VO2

Workout

HANGING SNATCH

AMRAP 15

15 KB Swings
5 Shuttles
20 Air Squats

RedZone

Workout

AMRAP (25)

10Box jump overs
12 DB Sumo Squat
12 DB Snatches
10 KB Complex
15 Negative plate leg raises
20 Butterfly Sit ups

Ski Sprint (tag) 40 sec

Metcon/HIIT

Workout

Upper Body
Shoulder:
1 DB Military Press
2 DB Lateral Raise
3 Front Raise

Back/ Biceps:
1 Wide Row
2 Tight Row
3 Rotating bicep curl

Chest/ Triceps
1 Wide Floor Press
2 Tight Floor Press
3 Skull crusher