15 December 2022

Strength and Conditioning

Strength/Skill

Min 1 to 10

Emom 10
1- 5 Hang Power Snatch 20/25
2- 5 OH Squat  20/15

Min 12 to 30

10 Rounds of

500 Meter Bike
5 Push press 30/20
50 Meter Farmer carry 20/14

Vo2

Workout

DB COMPLEX AMRAP

10 POWER CLEANS
10 THRUSTERS
10 STATIC LUNGES
10 SQUATS
10 DEVIL PRESS
10 RENAGADE ROW
10 DB RUSSIAN TWIST

Metcon-AM

Workout

Round 1
10 mountain
climbers
10 walk outs
30’ plank hold
Round 2
10 mountain climbers
10 renegade row
30’ plank hold
Round 3
10 mountain climbers
10 single arm devil press
30’ plank hold
Round 4
10 mountain climbers
10 thrusters
30’ plank hold
Round 5
10 mountain climbers
5 man makers
30’ plank hold
X2

Metcon-PM

Workout

CARDIO DAY – 30 min
BIKE – Every 2 min:

5 burpees
5 db dl
5 sit ups

AMRAP 10

10 down ups
10 db dl
10 walking lunges