7 December 2022

Strength and Conditioning

Strength/Skill

AMRAP 5
5 Bench press
5 Burpees
10 Sit up
Rest 2

AMRAP 5
5 Ring row
5 Box jump over
20 Mountain climb
Rest 2

AMRAP 5
5 Push press
5 Shuttle run (20 Meter)
30 sec plank
Rest 2

AMRAP 5
5 Push up
5 AMerican KB Swing
30 Sec Hollow hold
Rest 2

Vo2

Workout

Partner Work

A: 2kcal on bike or row
B: kb swings

AB 15 snychro burpees
AB 15 synychro box step up
AB  15 push ups
AB.  15 butterfly situps

RedZone

Workout

AMRAP35

plate to over head
overhead plate lunges
kb swing
kb goblet squat
burpees
plank walkout
butterfly situps

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

Metcon-PM

Workout

CARDIO DAY

2 ROUNDS:
20 jumping jacks
500m row
4 minutes bike (rpm 80 / 7)
800m running
20 half burpees
10 squats with wall ball