23 November 2022
Strength and Conditioning
Strength/Skill
5 Rounds for time
200 Meter Row
80 Meter Farmer Carry
8 Single Dumbbell Devil press
Workout
500Meter on Bike
10 BJO
15 Sit up
Vo2
Workout
Leg Burner 30min (amrap)
12 weighted box step up
10 empty bar bell squat
20 db walking lunges
1 min wall sit
1 km spin high resistance
1 min rest
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
3 rounds of:
1- 20 bd row each side
2- 20 thrusters
3- 20 biceps curl
4- 20 dips
3 rounds of:
1- 20 hip thrusters
2- 20 front squats
3- 20 db sumo squat
4- 20 goblet squat