04 November 2022

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

FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges each leg
50 kb swings
50 wallballs
50 v ups
50 thrusters
50burpees
50 air squats
50 plank walkout

Redzone

Workout

kb matrix 30 sec on 15 sec off

kb swing
twisting shoulder  press
goblet squat
reverse lunges
russian twist
plank pull through
flutter kicks

Metcon

Workout

EMOM 20

1- 20 dips
2- 20 kick back with bands
3- REST
4- 20 stiff with bb
5- 20 triceps

last 10 minutes

30′ plank with db
30′ crunches
30′ shoulder taps
30′ full SU with wall ball