31 August 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 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU

vO2

Workout

SQUAT CLEAN

AMRAP 15

10 KCAL ASSAULT
10 PLANK WALKOUT
12HR PUSHUPS

Metcon

Workout

Tabata
Strength:
1 Air squat
2 Reverse lunges
3 Superman
4 Sit ups
Hiit
1 Jump squats
2 Jump lunges
3 Burpees
4 Cocoons
Isometric:
1 30 sec Squat hold
2 30 sec Split squat hold R/L
3 30 sec Hold the world
4 30 sec Plank
Cardio:
1 High kness
2 Press jackes
3 Skaters
4 Mountain climbers