21 October 2022

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 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KB Swing
9 HRPU

VO2

Workout

MAIN WORKOUT: WINTER SOLDIER

10 Lap Run
100 Plate Squat to Shoulder Press
50 Burpees
100 Explosive Slam Ball Throws
80 Plank Walk Outs
80 Box Jumps
100 Butterfly Sit ups
100 Box Triceps Dips

TIME CAP 35MIN

RedZone

Workout

Death by Devil Press (AMRAP) 30MIN

10 Devil press
10 Wall balls
10 KB swing

Metcon/HIIT

Workout

EMOM 20

1- 20 V ups with DB
2- 20 Leg Raises
3- REST
4- 20 Bike ABS
5- 20 side to side

last 10 minutes

30′ plank
30′ plank sides
30′ shoulder taps
30′ hollow rocks