04 April 2022

RX

Strength/Skill

Min 1 to 10

EMOM 10
1- 10 KB Thrusters
2- 10 Box jump

Min 12 to 20

AMRAP 8
8 Walking lunges
4 Burpees over bar

Min 22 to 30

For time TC-8
50 Step KB Squat
50 Sit up
5 Lap run with Sand bag

VO2

Workout

AMRAP 25MIN

12 Wallball over shoulder throw
15 Snatches
1  LAP DB Farmers walk
15 Butterfly sit-ups
15 Slam balls
30 Box step ups

RedZone

Workout

AMRAP Min 0-12

3 Laps run
20 V ups
20 High plank toe touches
20 weighted box step ups

AMRAP Min 14-26
3 laps run
10 burpees
10 plate to OH

Freeze

Workout

1.  Squat hold (LV2 W/ Plate)
2.  Bridge
3.  Lunge L&R
4.  Donkey Kick Hold
5.  Side Lunge L&R
6.  Wall sits (LV2 w/ Plate)

30 second hold for all X3 rounds

1 min rest in between