30 November 2022

Strength and Conditioning

Strength/Skill

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank

Vo2

Workout

AMRAP 25

15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS

RedZone

Workout

As fast as you can in 30 minutes – 3 rounds of:

40 jumping jacks
4 laps running
40 walking lunges
4 min max cal bike
40 down ups

Metcon-AM

Workout

EMOM (30’0n/30’off)

KNEELED/landmine RIGHT SIDE PRESS
KNEELED/landmine LEFT SIDE PRESS
Z press
American KB SWINGS
REST
______________________

Bulgarian split squat RIGHT
Bulgarian split squat LEFT
Front squats
Devil press
REST

X2

Meton-PM

Workout

AMRAP 25

10 thrusters with barbell
10 db hang cleans
200m row
10 burpees

Synchronized – keep moving -20 minutes

15 wall balls
15 down ups
15 hr push ups
15 butterfly sit ups