14 July 2022

Strength and Conditioning

Strength/Skill

1 Shuttle run
1 single DB devil press

3 Box jump
3 3Single DB Hang clean and jerk

3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up

 Accumalate 3 min plank

Vo2

Workout

AMRAP : 30MIN

10 DEADLIFT
10 BURPEES OVER BAR
2 LAPS
20 SITUPS

RedZone

Workout

AMRAP 30MIN

20KB SWINGS
10 THRUSTERS
2 LAP RUN
20 B-SIT UPS
500M ROW

Metcon/Hiit

Workout

Bodyweight conditioning

40s Mountain climbers
40s Lunges

30s Sit ups
30s Push ups

20s Bear Crawl
20s Kick back burgess

X5