05 January 2023

Strength and Conditioning

Strength/Skill

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry  16Plus
20 Knees to chest

Buy out – 25 Burpees

Vo2

Workout

EMOM 25MIN

20 PRISONER SQUATS
15 PLANK WALKOUTS
25 SLAM BALLS
15 PLATE HOLD BOX STEP UP
2 LAPS
20 WALL BALL SIT UPS
REST

Metcon-AM

Workout

Round 1
10 mountain
climbers
10 walk outs
30’ plank hold
Round 2
10 mountain climbers
10 renegade row
30’ plank hold
Round 3
10 mountain climbers
10 single arm devil press
30’ plank hold
Round 4
10 mountain climbers
10 thrusters
30’ plank hold
Round 5
10 mountain climbers
5 man makers
30’ plank hold
X2

Metcon-PM

Workout

Time cap- 25min
200m row
5 burpees over row
5 sit. push press
250m row
6 burpees over row
6 sit. push press
300m row
7 burpees over row
7 sit. push press
350m row
8 burpees over row
8 sit. push press