03 October 2022

Strength and Conditioning

Strength/Skill

5 RFT
5 Strict press
10 Barbell Row

Workout

AMRAP 12
20 DB Snatches
20 SB over Shoulder
40m DB Farmer Carry

VO2

Workout

POWER OF 10

10 KCAL Spin
10Slam Balls
10 Renegade Rows
10 KB Front Squat
10 Snatches
10 Push Ups
10 Walking Lunges
10WAll Balls

AMRAP 25MNS

RedZone

Workout

Part 1: 8min
America kb swing every 90 sec
15 jumping lunges

Part 2: 8min
slam ball burpee over box wall

Part 3:8mins
run every 90sec 5 burpees

90sec rest after every part

Metcon-PM

Workout

Part 1 x 2
15 Sit Ups
10 Jumping Squats
10 Wall Balls
10 Push Backs

Part 2 AMRAP 30

800m Running
20 Shoulder Press
150 Skipping Ropes
20 Thrusters
20 Jumping Jacks
20 Lunges w/ DB

Metcon-AM

Workout

24 MIN WOD

E2 min / 3 Rounds

200M Row

———  2min Rest ————

E2 min

10 Renegade Row + 5 Devil Press

———  2min Rest ————

E2 minutes

10 Box Jumps + 10 Weighted Step Overs X3