08 November 2023

Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Box jump
3 3Single DB Hang clean and jerk

2Min rest

AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up
Accumalate 3 min plank

vO2

Workout

Part1: Back Squat 20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

RedZone

Workout

EMOM 30

10 DEVIL PRESS
20 KB SWING
15 THRUSTERS
20VUPS
1 LAP WALL BALL RUN
REST

Metcon

Workout

Part 1 – Practice 20 minutes
Hang Power Clean
Front squat

Part 2 – EMOM 20
1- 10 hang power clean
2- 10 burpees
3- rest
4- 10 front squats