12 September 2022

Strength and Conditioning

Strength/Skill

EVERY 3 MIN OF 15 MIN (5R)

5 FR SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

Workout

8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B

Vo2

Workout

POWER OF 10

10 KCAL SPIN
10SLAM BALLS
10 RENEGADE ROWS
10 KB FRONT SQUAT
10 SNATCHES
10 PUSH UPS
10 WALKING LUNGES
10WALL BALLS

AMRAP25MNS

RedZone

Workout

EMOM 30

20 WALLBALLS
40SEC SPRINTON BIKE FOR KCAL
25KB SWINGS
20 HR PUSH UPS
10 BURPEES
REST

Metcon-AM

Workout

Core focused

3 MIN AMRAP

10 SHUTTLE RUNS
10 G2O

1 MIN REST

10 BOX JUMPS
10 WALL BALLS

1 MIN REST

5 FARMER CARRIES
10 BURPEES

1 MIN REST

X2 ROUNDS

Metcon-PM

Workout

EMOM x 5
30 minutes

1- 20 wall balls
2- rest
3- max cal row
4- rest
5- 10 single arm devil press
6- max cal bike