03 March 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbell Reverse lunges

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 BJ
Rest 2

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 BJ

VO2

Workout

LEG BURNER: 30 MIN

10 DB Front Squats
20 Walking Lunges
20 Step Ups
10 DB Thrusters
1 KM Spin
10 KB Sumo Squats

RedZone

Workout

TEAM SYNC

12 Devil Press
20 Air Squats
12 Plate to Overhead
12 Power Snatch
2 Laps
20 Buttefly sit ups

Metcon/HIIT

Workout

AMRAP 15

15 cal Ski
15 Dips
15 rdl
15 Devil Press

TIME CAP 20
20 Single leg raises bending knee
20 Floor chest press
20 Alternating biceps curl
20 Bear hug step ups
20 Russian twist
20 cal Row