06 October 2022

Strength and Conditioning

Strength/Skill

2-4-6-8-6-4-2

Pull up (scale: band)
Barbell bent over row

CAP 15 min

Workout

4 Rounds for time
1 km Bike
10 Thruster
10 Burpee

VO2

Workout

DB COMPLEX

10 Db floor press
10 DB bent over row
10 DB Dead Lift
10 DB RDL
10 DB sumo squat
10 DB thrusters

Metcon-PM

Workout

5 rounds – 30 minutes

Buy in – 5 min bike
15 Dips
15 OH Lunges
15 Biceps curl
Cash out – 800m row

Metcon-AM

Workout

AMRAP 20 min

3 min AMRAP

Run

2 min Rest
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3 min AMRAP

10 ARNOLD seated press
10 (5/5) side DB lifts

*LIGHT WEIGHT

2 min Rest
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3 min AMRAP

5/5 Plank Side Pulls Throughs
10 Wall Balls

2 min Rest
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3 min AMRAP

1 Length of Farmers Carry
10 Slam Balls

2 min Rest
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3 min AMRAP

50 Single Under
10 Push Ups

2 min Rest

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3 min AMRAP

20 Step Ups
10 Kickback Burpees

2 min Rest