03 November 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel 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

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

RedZone

Workout

TIME CAP (35MNS)

45 BOXJUMP BURPEES
40 DEVIL PRESS
40 THRUSTERS
50 DB SNATCHES
50 WALL BALLS
60 BUTTERFLY SIT UPS
80KCAL SKII

Metcon

Workout

AMRAP 15
15 dips
15 kick back triceps
250m row
15 over head triceps
15 triceps in the floor

AMRAP 15
12 kick backs with band each
12 side kick backs with band each
12 hip thrusters
12 cal air bike
12 sumo squats