06 March 2023

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

Vo2

Workout

AMRAP35

10 Seated press
10 floor press
10 reverse row
10 plate push ups
10 box dips

RedZone

Workout

Amrap

2km spin
15 db box step over
15 American kb swing
20 kb Gorilla rows

Metcon

Workout

AMRAP 20
20 box jumps
20 kb swings
20 ab mat sit ups

Time cap: 20 minutes
4-6-8-10-12-10-8-6-4
HEAVY WEIGHT

z-press
russian twist (R/L = 1)
wall balls

After each round: 4 burpees