19 October 2022

Strength and Conditioning

Strength/Skill

E2MOM
5 Back Squat
10 Walking Lunges
5 Box jump

Workout

AMRAP 10
20 m Shuttle run
15 Sit up
10 Hang DB Snatch
5 Burpees over DB

VO2

Workout

Leg Burner 30min (AMRAP)

12 weighted box step up
10 empty bar bell squat
20 DB walking lunges
1 min wall sit
1 km spin high resistance
1 min rest

RedZone

Workout

Spin

40min

Every 3min
5 burpee over box
10 slam balls
10 kb swings
1 lap

Metcon/HIIT

Workout

Time cap 20

5 laps running
50 squat jumps
5 laps farmer walk
50 sumo squats

AMRAP 20

10 V ups
10 push press
10 HR push ups