9 December 2022

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 KB Swing
9 HRPU

Vo2

Workout

FRIDAY AMRAP 30MN

Warm up

10 deadlift
1 lap
10 devil press
20 vups
20 toe  pike tps

RedZone

Workout

FRIDAY FUN DAY

2.5 KM RUN (8 LAPS)
50 BURPEES
50 THRUSTERS
50 BENT OVER ROW
50 AIR SQUATS
50 BUTTERFLY SIT UPS

Metcon-AM

Workout

5 rounds for time

. 2 lap run
. Goblet squats
. Single arm Db snatches
. Burpees over dbs

Metcon-PM

Workout

20 minutes AMRAP

12 Deadlifts
9 push press
6 thrusters

AMRAP 10 MINUTES

2 minutes bike
20 air squats
20 sumo squats
2 minutes bike