06 November 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

3 Bench press 80-90%

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

vO2

Workout

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

RedZone

Workout

Amrap (25)

10Box jumpovers
12 DB Sumo Squat
12 DBSnatches
10 KBComplex
15 negetive plate leg raises
20 Butterfly Situps

Ski Sprint (tag) 40 sec

Metcon

Workout

Part 1 – 10 minutes
10 db snatch
snatch tec.
10 bb snatch

Part 2 – 30 min AMRAP
12 bb snatches
12 burpees over bar
12 over head squats
12 v ups or knees ups