22 February 2023

Strength and Conditioning

Strength/Skill

AMRAP 5

5 Cal Row
5 Hang clean and press
5 Sit up
Rest 2 min

AMRAP 5
5 Cal Bike
5 Hang power Snatch
5 Sit up
Rest 2 min

AMARP 5
5 Burpees
5 Thrusters
5 Sit up
Rest 2 min

AMRAP 5
5 Box Jump
5 OH Squat
5 Sit up

VO2

Workout

AMRAP 30MIN

500m Row
6 Line Box Step up
15 Slam Balls
20 Prisoner Squats
5 Burpees
5 HR Push ups
500m Spin

RedZone

Workout

Team Synchro

10 reps Coaches Call

kb Sumo Squats
Jump Squats
Goblet Squats
Reverse Lunges
Wall Sit
Thrusters

Metcon/HIIT

Workout

Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat