11 November 2022

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 KB Swing
9 HRPU

VO2

Workout

MAIN WORKOUT: THE BATMAN

50 Burpees
2 Laps
100 Push ups
2 Laps
100 Walking Lunges
2 Laps
200 Airsquats
2 Laps
100 Walking Lunges
2 Laps
100 Push ups
2 Laps
50 Burpees
2 Laps

RedZone

Workout

Part 1: 4min x 3
Burpees
Prisoner air squats
Plank walkout

Part 2: Death by wall balls (20min)

12 Single arm devil press
12 Butterfly sit ups
12 Box jump
12 Push ups
(every  3min 30 wall balls)

Metcon/HIIT

Workout

20 min AMRAP

12 Deadlifts
9 Push press
6 Thrusters

10 min AMRAP

2 min Bike
20 Air Squats
20 Sumo Squats
2 min Bike