09 August 2022

Strength and Conditioning

Strength/Skill

AMRAP 5
5 Bench press
5 Burpees
10 Sit up
Rest 2

AMRAP 5
5 Ring row
5 Box jump over
20 Mountain climb
Rest 2

AMRAP 5
5 Push press
5 Shuttle run (20 Meter)
30 sec plank
Rest 2

AMRAP 5
5 Push up
5 AMerican KB Swing
30 Sec Hollow hold
Rest 2

Vo2

Workout

30min amrap

10x Deadlift (progressive loading)-
10 Burpees over bar
20 butterfly situps
2 laps

Metcon-AM

Workout

Body shop

Every 3 min for 30 min

400/200 m row
Max bodyweight reps

Odd numbers: push ups
Even numbers: sit ups

Metcon-PM

Workout

Part 1

– 10 wall balls t. ground
–  10 overhead squats
– 10 push ups
– 10 shoulder taps

Part 2 x 3

– 15 wall balls
– 15 slam balls
– 15 sumo squats
– 15 m. climbers