16 August 2023

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 Box jump
3 3Single DB Hang clean and jerk

2Min rest

AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up
Accumalate 3 min plank

vO2

Workout

VO2 EMOM

25 Bicep Curls
30 Box Tricep Dips
20 Single arm kb into thruster
15 Reverse row
25 Plate to Overhead
1min Plank

RedZone

Workout

8 Deadlift
10 burpees over bar
10 dB sNATCHES
8 plank walk out

Metcon

Workout

Partners workout
YGIG – split however AMRAP

50 DB DL
50 wall balls
50 box jump overs
50 push ups
500m row
50 skipping ropes