21 November 2022

Strength and Conditioning

Strength/Skill

5 Rounds for time
5 Front Squat
10 Walking lunges

Workou

For time
100 Cal on bike (TC-7Min)

100 Walking lunges (weighted)
100 Sit ups (TC- 7Min)

Vo2

Workout

POWER OF 10

10 KCAL SPIN
10SLAM BALLS
10 RENEGADE ROWS
10 KB FRONT SQUAT
10 SNATCHES
10 PUSH UPS
10 WALKING LUNGES
10WALL BALLS

AMRAP25MNS

RedZone

Workout

Part 1: 10min

Malcom run (with burpees on markers)

Part 2: 30minmin

Deadlift
Shuttle relay cones
Devil press

Metcon-AM

Workout

Core focused

3 MIN AMRAP

10 SHUTTLE RUNS
10 G2O

1 MIN REST

10 BOX JUMPS
10 WALL BALLS

1 MIN REST

5 FARMER CARRIES
10 BURPEES

1 MIN REST

X2 ROUNDS

Metcon-PM

Workout

Time cap: 30 minutes
1 min on 1 min off

1- 15 DB DL
2- 15 burpees
3- 15 push press
4- 15 v-ups