05 February 2024

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 KBSwing
9 HRPU

RedZone

Workout

you go i go

plate to over head
5on5,10 on 10, 15 on 15, 20 on 20, 25 on 25

x3 rounds

Metcon

Workout

25 thruster
25 burppes
25 push press
50 cal row
25 push press
25 burpees
25 thruster