09 October 2023

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

db complex amrap (35min)

10 strict press
10 hanging overhead swing
10 renagade row
10 squats
10 thrusters
10 db half burpee snatch
10 db mountain climbers
10 db vups

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