22 September 2022

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)
250 m Row
12 Cal Bike
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

7KM SPIN ( EVERY KM)

15 SLAM BALLS
20 MOUNTAIN CLIMBERS
5 BURPEES
10 BOX JUMP
10 PUSH UPS

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 35 MINS
AMRAP / SPLIT HOWEVER

1 KM RUNNING / 50 CAL BIKE
80 DIPS
80 PUSH UPS
80 THRUSTERS
60 LEG RAISES
80 DEAD LIFTS