05 January 2024
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
RedZone
Workout
Anabell (35min)
6km spin
40 kb Gorilla rows
30 box jump burpees
50 db power cleans
60 DB floor press
40 db seated strict press
5 laps
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