14 October 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

2 Rounds (AIM TO BEAT YOU
TIME FOR THE FIRST ROUND)

31 KB swings
31 Wall Ball Sit Ups
31 KB Squats
31 Lunges
31 Box Jumps
31 Dips
31 DB snatches
31 HRPU

rest 3 min & repeat to beat time

RedZone

Workout

WARMUP
1500 CAL row
2 Laps gym running

WORKOUT
AMRAP (as many reps as possible)
TIME CAP 20MIN

 2 Box Jump Burpees
4 Squat Goblet
6 Plate to Overhead (10kg)
8 Weighted Russian Twists (10kg)
10 Mountain Climbers
8 Weighted Russian Twists (10kg)
6 Plate to Overhead (10kg)
4 Squat Goblet
2 Box jump Burpees

*STRETCHING AND MOBILITY*

Metcon-PM

Workout

Part 1 x 3

20 Biceps Curl
20 Dips
20 Single Curl
20 Triceps

Part 2 x 3
20 Stiff
20 Single Leg Stiff
20 Bridge

Metcon-AM

Workout

 For Time (with a Partner)

3,000 meter Row

While Partner A Rows,

Partner B completes AMRAP of:
5 V-ups
10 Wall Ball Shots
15 Push-Ups

Partners switch as necessary