29 November 2023

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 Box jump
3 3Single DB Hang clean and jerk

2Min rest

AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up
Accumalate 3 min plank

vO2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

RedZone

Workout

Death by Devil press

20 kcal assualt bike
10 box jump burpees
10 single arm thrusters
20 butterfly situps

every 90 sec 10 Devil press

Metcon

Workout

AMRAP 15
10 wall balls
10 sumo squats
10 push press
10 snatches

AMRAP 15
50 skipping ropes
10 burpees
10 devil press