23 January 2023

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)

10 Back squat
250 m Row
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

RedZone

Workout

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over

Metcon

Workout

AMRAP 10
2-4-6-8-10
box jumps
air squats
front squats

AMRAP 10
3-6-9-12
Z press
push up + row
v – ups

Last 10 minutes
Team: max wall balls in 2 min
Team: max cal row YOIG in 2 min
Team: max burpees sync in 2 min
Team: max air squats in 2 min