04 October 2022

Strength and Conditioning

Strength/Skill

Death By
Front squat

Workout

2 RFT
30  Reverse Lunges
25  Sit ups
20  Cal bike
15  Wall ball Squat
10  Box jump
5    Devil press

VO2

Workout

DEATH BY DEVIL PRESS

EVERY 3MIN 1O DEVIL PRESS

12 Box Jump
12 Plank Walkout
12 Leg Raises
12 Burpees
12 Thrusters
12 Push Ups

Metcon-PM

Workout

EMOM X 6 rounds
35 minutes

1- 20 step ups
2- 20 sit ups side to side
3- rest
4- 20 slam balls
5- 20 GOH

Metcon-AM

Workout

5 min

5/5 Push Press
10 Lunges
5/5 BICEP Curls
10 Sit Ups

— REST —

5 min

5/5 Cleans
10 Squats
5/5 TRICEP Extensions
10 Burpees

X2

———————————

FOR TIME

10 Push Press
10 Lunges
10 Sit Ups
10 Cleans
10 Squats
10 Burpees

TIME CAP: 7 min