26 October 2022

Strength and Conditioning

Strength/Skill

Build to 5 Back squat
Build to 5 Strict press

Workout

Amrap 5
10 W- Step up
5 Box jump
Rest 2
Amrap 5
10 AKB
5 Clean and Press

Vo2

Workout

Leg Burner 30min (amrap)

12 weighted box step up
10 empty bar bell squat
20 db walking lunges
1 min wall sit
1 km spin high resistance
1 min rest

RedZone

Workout

SPIN 4 DISTANCE (30MINS)

EVERY 3 MINS
6 BOX JUMP   /  6 BURPEES

FINISHER

SHUTTLE RUN SPRINTS (PARTNER) 10MIN

Metcon

Workout

Time cap 20

50 box jump over
50 squat jumps
50 squat cleans
50 sumo squats

AMRAP 20

10 V ups
10 leg raises
10 hollow rocks