05 October 2022

Strength and Conditioning

Strength/Skill

E2MOM
5 DL
5 Seated Box jump

Workout

EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball

VO2

Workout

Leg Burner 30min (AMRAP)

12 Weighted Box Step Up
10 Empty Barbell Squat
20 DB Walking Lunges
1 min Wall Sit
1 km Spin High Resistance
1 min Rest

RedZone

Workout

Spin 4 Distance (30mins)

Every 3 mins
6 Box Jump  /  6 Burpees

Finisher

Shuttle Run Sprints (PARTNER) 10MIN

Metcon-PM

Workout

PAIRS WOD
WATERFALL STYLE
20 min AMRAP

15 Burpees
15 Wall Ball OH Lunges
15 Sit Ups
15 Snatch

Metcon-AM

Workout

YGIG WOD

Accumulate 45 CALS Bike

3 Rounds each

15 Deadlifts
10 Ground to Overhead
5 Push Ups

* IF YOU FINISHED THE 45 CALS BEFORE COMPLETING 6 ROUNDS AS A TEAM JUST KEEP WORKING ON FINISHING YOR STRENGTH PART (DEADLIFT, G2OH, AND PUSH UPS) “YOU GO I GO” WHICH MEANS THAT 1 OF YOU WILL BE RESTING.