10 April 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 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU

Vo2

Workout

10 wall ball pushup
20nchbox lunge with bicep curl
10 plank stepout
15 stepper jump squats

RedZone

Workout

Strong man

Team 1: Tyre flip burpees
Team 2: box stepover
Team 3: Air squats

Team 1: dual squat
Team 2: single arm devil press
Team 3: Thrusters

Every 2.30mns 10 kb swings

Metcon

Workout

Part 1 – 10 minutes
Front squat and thruster tecn.

EMOM 12

Alternating between 1 and 2

1- Front squat
2- thruster

AMRAP 12

10 Lunges
10 push ups
10 rdl