21 November 2022
Strength and Conditioning
Strength/Skill
5 Rounds for time
5 Front Squat
10 Walking lunges
Workou
For time
100 Cal on bike (TC-7Min)
100 Walking lunges (weighted)
100 Sit ups (TC- 7Min)
Vo2
Workout
POWER OF 10
10 KCAL SPIN
10SLAM BALLS
10 RENEGADE ROWS
10 KB FRONT SQUAT
10 SNATCHES
10 PUSH UPS
10 WALKING LUNGES
10WALL BALLS
AMRAP25MNS
RedZone
Workout
Part 1: 10min
Malcom run (with burpees on markers)
Part 2: 30minmin
Deadlift
Shuttle relay cones
Devil press
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
Time cap: 30 minutes
1 min on 1 min off
1- 15 DB DL
2- 15 burpees
3- 15 push press
4- 15 v-ups