31 January 2024

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

RedZone

Workout

AMRAP

12 KCAL AIR BIKE
12 BURPEES
12 KB SWINGS
12 HAND RELEASE PUSH UPS
12 HOLLOW ROCKS

Metcon

Workout

1 WORKOUT:20 min
10 box jumps
10 push ups
10 lunges
10 sit ups
10 dimond push ups
2 WORKOUT:15 min
10 Biceps curls
10 dips
20 split squats
9 biceps curls
9 dips
20 split squats
8 biceps curls
8 dips