26 September 2022
Strength and Conditioning
Strength
5 RFT
5 Strict press
10 Barbell Row
Workout
AMRAP 12
20 DB Snatches
20 SB over Shoulder
40m DB Farmer Carry
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
10 Wall Balls
AMRAP25MNS
RedZone
Workout
part 1: 8min
America kb swing every 90 sec
15 jumping lunges
part 2: 8min
Slam ball burpee over box wall
part 3:8mins
Run every 90sec 5 burpees
90sec rest after every part
Metcon
Workout
Part 1
4 min Bike
4 min Row
4 min Running
Part 2 AMRAP 30
800m Running
20 Shoulder Press
800m Row
20 side Raises
800m Running
20 sumo Squats
800m Row