28 November 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
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
keep moving 30
20 Burpees
20 Box jumps
400m Row
4min Bike max distance
4 laps Running
20 Box jumps
20 Burpees
Metcon/HIIT
Workout
EMOM 30
1- 15 DB DL
2- 15 Sit ups
3- Rest
4- 15 Box jumps
5- 30 Seconds plank
Metcon-AM
Workout
Core focused
3 min AMRAP
10 Shuttle run
10 G2O
1 min REST
10 Box jump
10 Wall balls
1 min REST
5 Farmer carries
10 Burpees
1 min REST
X2 Rounds