07 November 2022

Strength and Conditioning

Strength/Skill

AMRAP 5
5 Cal Row
5 Hang clean and press
5 Sit up
Rest 2 min
AMRAP 5
5 Cal Bike
5 Hang power Snatch
5 Sit up
Rest 2 min
AMRAP 5
5 Burpees
5 Thrusters
5 Sit up
Rest 2 min
AMRAP 5
5 Box Jump
5 OH Squat
5 Sit up

VO2

Workout

Super 12 X 5 rounds

12 DB snatches
12 Wall Balls (full range)
12 Box Jump
12 Shoulder Taps
12 Plank Walkout
12 Prisoner Squats

60 sec rest

RedZOne

Workout

Part 1: 10min

Malcom run (with burpeeson markers)

Part 2: 30min

Deadlift
Shuttle relay cones
Devil press

Metcon/HIIT

Workout

2 ROUNDS FOR TIME:

650m Row
50 Wall Balls
30 V Ups

3 ROUNDS IN 10 MIN OF:

10 Renegade Row
10 Push Ups
10 Back Extensions
10 Fly