18 November 2022

Strength and Conditioning

Strength/Skill

Tabata
Deadlift -65%

Workout

EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball

VO2

Workout

50 Burpees
2 Laps
100 Push ups
2 Laps
100 Walking Lunges
2 Laps
200 Air squats
2 Laps
100 Walking Lunges
2 Laps
100 Push ups
2 Laps
50 Burpees
2 Laps

RedZone

Workout

Part 1: 4min x 3
Burpees
Prisoner air squats
Plank walkout

Part 2: Death by  (20min)

12 single arm devil press
12 butterfly sit ups
12 box jump
12 push ups
(every  3min  15 plate pushups)

Metcon/HIIT

Workout

20 min AMRAP

12 Deadlifts
9 Push press
6 Thrusters

10 min AMRAP

12 Slam Balls
12 KB Swings
12 Push Ups
12 Push Press