13 March 2023

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

10 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 10 Strict Press
B2- 5 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

    Rest 2 min

    4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

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

AMRAP 15
20 db DL
20 wall balls
20 push ups

AMRAP 15
15 push press
15 sit ups
15 front squats
15 side to side squats