5 December 2022

Strength and Conditioning

Strength/Skill

EVERY 3 MIN OF 15 MIN (5R)

A-
5 Back SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

B
“8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B”

Vo2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: rest

RedZone

Workout

AMRAP 20

15 slam balls
3 laps running
15 wall balls
15 push ups

EMOM 15

1- 15 db dl
2- 15 burpees
3- REST
4- 15 devil press
5- 15 db hang clean

Metcon-AM

Workout

Core focused

3 MIN AMRAP

10 SHUTTLE RUNS
10 G2O

1 MIN REST

10 BOX JUMPS
10 WALL BALLS

1 MIN REST

5 FARMER CARRIES
10 BURPEES

1 MIN REST

X2 ROUNDS

Metcon-PM

Workout

AMRAP 10

21 cal row
15 kb swing
9 burpee box jump

AMRAP 10

21 kb swing
15 burpee box jump
9 cal row

AMRAP 15

15 box jump over
15 HR push ups
15 full sit ups