14 November 2022

Strength and Conditioning

Strength/Skill

Min 1 to 10

Emom 10
1- 10 KB Thrusters
2- 10 Box jump

Min 12 to 20

AMRAP 8
8 Walking lunges
4 Burpees over bar

Min 22 to 30

For time TC-8
50 Step KB Squat
50 Sit up
5 Lap run with Sand bag

Vo2

Workout

25 min wod

15 devil press
10 air squats
20 v-ups

12 devil press
10 air squats
20 v-ups

10 devil press
10 air squats
20 v-ups

RedZone

Workout

Part 1: 10min

Malcom run (with burpees on markers)

Part 2: 30minmin

Deadlift
Shuttle relay cones
Devil press

Metcon

Workout

10-9-8-7-6-5-4-3-2-1
push ups
thrusters
db DL

For time
30 burpees over rower
50 db snatch
1000m row