08 January 2024
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
AMRAP 15
12 cal ski
5 burpees
12 cal row
5 devil press
12 cal air bike
AMRAP 15
50 skipping ropes
12 thrusters
12 push ups
12 v-ups