07 October 2022

Strength and Conditioning

Strength/Skill

AMRAP 40

5 Burpees over bar
10 DL
15 Slam ball
20 Air Squat
25 Sit ups

VO2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: rest

RedZone

Workout

YOU GO I GO 30min  (DROP set 9-8-7 ETC)

10 Dead Lifts
10 Suicides
10 Burpees
10 V-Ups
10 Push Ups

Metcon-PM

Workout

KEEP MOVING 30 MINUTES

20 DB cleans
20 Front Squats
150 Skipping Ropes
20 Walking Plank
20 Renegade Row
20 Thrusters