10 August 2022

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)
250 m Row
12 Cal Bike
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

5 round DB complex

10 Db floor press
10 DB bent over row
10 db Dead Lift
10 db RDL
10 db sumo squat
10 db thrusters

RedZone

Workout

Death By Slam Snatches amrap

Every 2min 15 snatches

20 box jump
10 Burpess
20 air squats
20 butterfly situps
20 v-ups
20 russian twist

Metcon-AM

Workout

Strength/ Skill

upper body

16 min amrap

every 2 min
5 burpees

12 dips
10 strict press
8 thrusters
6 floor chest press
4 kb sumo squats

Metcon-PM

Workout

AMRAP 20

Hand stand walk – 5
Abduction (w/ bands) – 20
Plank (side) – 20 seconds each side
Push press – 20
You go I go (split however) 100 burpees

Deadlift – 20
Abs v- ups  – 20
You go I go 50 db front squats