15 February 2023

Strength and Conditioning

Strength/Skill

a- 100 Bench press for time

b-
2 Rounds
5 BURPEE PULL UP
10 THR 40/30
15 FR LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

Vo2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

RedZone

Workout

Team Synchro

10 wall balls
12 db snatches
14 Burpees
16 Thrusters
18 Shoulder taps
20 butterfly situps

Metcon

Workout

10 minutes to build to a heavy

1 deadlift
2 hang power clean
3 front squat

For time:
15-12-9
thruster
21-15-9
Sumo deadlift high pull