03 February 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R  for time
5 Burpee pull up
10 THR 40/30
15 KB Lunges
20 Shoulder 2 OH
25 Power clean

VO2

Workout

 2 ROUNDS (AIM TO BEAT YOU
TIME FOR THE FIRST ROUND)

31 KB swings
31 Wall Ball sit ups
31 KB Squats
31 Lunges
31 Box Jumps
31 Dips
31 DB snatches
31 HR push ups

RedZone

Workout

SkiErg Manace

10 Power snatch (bar)
10 Plank walkout
8 Burpees
1min Ski sprint
10 Air Squats
30 sec Ski Sprint

Metcon/HIIT

Workout

7 min AMRAP
12/9 Cal bike
9 Plate OH lunges
6 Burpees to plate

7 min AMRAP
12/9 Cal ski
9 Push ups
6 z Press

7 min AMRAP
12 V-ups
9 Air Squats
6 Thrusters

7 min AMRAP
12 Half burpees
9 Slam Balls
6 Box Jump overs